Bulgur Salad with Grapefruit & Cherries

I discovered bulgur several years ago and instantly fell in love with this grain. In no time it became my go-to ingredient for many ‘Mediterranean’- style salads. This Bulgur Salad with Grapefruit & Cherries features pink grapefruit, tart dried cherries, sugar snap peas, raw almonds and cilantro. It can be served chilled or at room temperature. It is a perfect main lunch entrée or side dish to offer with Mediterranean or Middle Eastern dishes like Hummus.

This easy variation on a traditional tabouli makes for a refreshing salad and another opportunity to enjoy the light nutty flavor of bulgur. The delicate sweetness of juicy pink grapefruit, tartness of dried cherries and crunchiness of sugar snap peas add a variety of flavors to this Bulgur Salad with Grapefruit & Cherries.

Bulgur

If you look at the nutrition facts of bulgur you will see that it is rich in fiber, complex carbohydrates, protein and contains a variety of vitamins and minerals. A single serving of bulgur contains more fiber than quinoa, oats or corn. It is a great option for vegetarian and vegan diets.

Because bulgur is a fiber-rich whole grain, it may have a positive impact on heart health, weight loss, blood sugar control and digestive health. You can learn more about Bulgur health benefits at Healthline.com

Although bulgur is healthy for many people, it may not be the best choice for everyone. Certain people, such as those with allergies to wheat products, should not consume bulgur. Others may experience poor tolerance initially and should avoid it or simply reduce their consumption. Healthline.com

Bulgur Salad with Grapefruit & Cherries

5 from 1 vote

Recipe by The Minty Tomato Course: Lunch, Main CourseDifficulty: Easy

Servings

8

servings

Prep time

25

minutes

Cooking time

0

minutes

Calories

242

kcal

Total time

25

minutes

This nutty bulgur salad freshened up with juicy pink grapefruit and a delicious combination of cilantro, dried tart cherries, raw almonds and sugar snap peas makes it an ideal side dish or main lunch entrée.

Ingredients

• 1 cup 1 Bulgur

• 540 ml 540 Chick peas

• 1 1 Pink grapefruit, sliced

• 1/2 cup 1/2 Sugar snap peas, chopped

• 1/2 cup 1/2 Dried tart cherries

• 1/3 cup 1/3 Raw almonds, sliced

• 1 cup 1 Cilantro, chopped

• 2 tsp 2 White balsamic vinegar

• 3 tbsp 3 Extra virgin olive oil (more to taste)

• 1/2 tsp 1/2 Coarse salt

• 1/2 tsp 1/2 Freshly ground black pepper (more to taste)

• 1 cup 1 water

Directions

• Prepare the ingredients
• Place the bulgur in a bowl, add 1 cup of boiling water, cover with a lid and let stand for 20 min or until all the water has been absorbed.
• Peel the grapefruit and separate the segments. Cut down the sides of each segment, following its natural line, and remove the skin and white pith. Slice each segment into 3 or 4 pieces.
  Remove the ends from the pea pods and cut each into 3 or 4 pieces. Chop the cilantro and split the almonds.
• Toss all ingredients except the grapefruit and almonds in a mixing bowl including white balsamic vinegar and olive oil. Season with salt and pepper to taste.
  
• At the very end, when all ingredients are mixed well, add grapefruit pieces and lightly work them into the salad to prevent them from getting mushed. Place in a serving bowl and sprinkle with almonds. Serve it right away or chill it for later (see Notes).
  

Notes

• Keep the leftovers refrigerated up to a week (that’s correct – this salad will remain fresh that long). Almonds should be added only before serving. It’s a healthy lunch for a busy workday.
• If desired, you can add 1 or 2 garlic cloves (minced) for an additional flavor.

Nutrition information is estimated. It is calculated using an online nutrition calculator based on recipe ingredients as inputs. Accuracy is dependent on the calculator. It is not intended as a professional nutritionist’s advice.