Israeli Flavored Bulgar Salad


Why Bulgar? Well, not only is 90% of it the type of fiber that helps keep us all “regular”, but it’s bursting with Iron and B Vitamins. It’s the type of grain that makes brown rice look like a slacker! It contains about 6x more fiber, and about 25% more protein.

Bulgar is not one of those earthy health foods that we choke down, all while tasting a hint of dirt on the back of our palette. It is like the pasta or tofu of the grain world. It takes on whatever flavor you give it, while developing even more “gusto” over time.

Although this salad is scrumptious immediately, it tastes even better after a day or two in the refrigerator. The onion really penetrates the Bulgar, while the acidity of the Lemon juice keeps the Mint from wilting. It’s really magnificent.

Use this as a side dish, or the main event. This can be served warm, or chilled, making it one of my favorite picnic and beach foods. It goes great with my Middle Eastern Style Burgers, or stuffed inside a piece of Whole Wheat Pita with my Lebanese Hummus, and a thing slice of Feta Cheese. Oh man, this is making me hungry!

Israeli Flavored Bulgar Salad, 6 servings


1 cup Bulgar Wheat (*See Chef’s Tip below)
2 cups Vegetable or Chicken broth
1 medium Tomato, seeded & diced
1/4 Red Onion, diced finely
1/4 cup Cucumber (1/2 of a medium), seeded & diced
1/4 cup Fresh Mint, chopped
1/4 cup Inca Berries, or Raisins, rough chopped (*See Chef’s Tip below)
1 tbsp Extra Virgin Olive Oil
1 tbsp Fresh Lemon Juice
1/4 tsp salt, if needed for taste, (depends on what broth you use)
*Chef’s Tip: Bulgar
It seems like nowadays you can find Bulgur just about everywhere. Most main stream grocery stores carry it in their “organic” section. But they come in these big 1 LB. bags. Unless I live I am a vegan, or major health food nut, it’ll take me FOREVER to go through that bag. Often times it’ll expire before I can get through it. So, I like to buy it a few cups at a time in the gravity bins at Whole Foods. I store it in a glass canister I bought at Ross, and use it when I need. This way I don’t feel I am wasting, and its less money up front.
Chef’s Tip: Inca Berries
These are also often called “Goldenberries”. They are tangy and just a tad sweet, but more importantly a “Super Food”. They have a great deal of protein,Vitamin C, Vitamin A (for healthy skin and eyes), and Iron, but are also exploding with Antioxidants. Buy them on at a fraction of the cost at the grocery store! See my posting: “Inca Berries, Golden Berries, whatever they are called, I LOVE THEM!


1.  Combine Bulgar and Broth in sauce pan, over Medium High heat. Bring to a boil, them reduce heat to low. Simmer 15-20 mins, or until all the liquid has evaporated.1be9c9fa-05dc-4702-b2df-ea9ce9f150c2_zpse4818b57

2.  Move cooked Bulgar to medium bowl, and allow to cool to room temperature.

3.  Add Tomato and next 5 ingredients, through Inca Berries/Raisins. Using a large spoon, fold all these ingredients into Bulgar.

4. Add EVOO, Lemon Juice, and Salt (if using). Combine well.

Serve with these tasty Middle Eastern Style Burgers, and a side of Hummus. Healthy, filling, and easy!

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