Bulgur Salad Turkish Recipe

Bulgur Wheat – Bulgur wheat is the main ingredient used in Bulgur Salad (Turkish Recipe). It takes it popularity in side dishes. It is a very convenient and versatile food as it takes very little time to cook. Bulgur Wheat is a mixture of groats (hulled kernels of various cereal grains such as oat, wheat, rye, and barley.

Bulgur wheat is a whole wheat grain that has already been cracked and partially pre-cooked. It is high in fiber, low in fat and calorie.

Bulgur Salad Turkish Recipe

bulgar wheat
bulgar wheat

Bulgur Wheat Nutrition Facts

  • Iron
  • Magnesium
  • Potassium
  • Zinc
  • Niacin
  • Copper
  • Phosphorous
  • Manganese
  • Fiber
  • Dietary protein

One cup of cooked bulgur wheat contains

  • 151 calories
  • 0.4 grams of fat
  • 8.2 grams of dietary fiber
  • 5.6 grams of protein
  • Naturally cholesterol free

It is more beneficial for health than refined wheat as it contains a high concentration of minerals, vitamins, antioxidants, and fiber. Few calories and fats make it an important food for consumption.

Health Benefits of Bulgur Wheat

  • Improves digestion
  • Improves blood sugar
  • Improves bone strength
  • Helps cardiovascular health
  • Increases immunity
  • Boosts circulation
  • Helps in weight loss
  • Prevents chronic diseases
  • Improves growth and helps in recovering from injury or illness
  • Fights insomnia

Bulgur Salad (Turkish Recipe)

Bulgur Salad (Turkish Recipe)
Bulgur Salad (Turkish Recipe)


  • ½ Cup bulgur (small grain, washed and drained)
  • 1 medium size tomato
  • 4 green onions
  • 1 Cubanelle Pepper
  • ½ Red Bell Pepper
  • 10 Fresh mint leaves
  • 1 Cup Parsley
  • 1 Teaspoon Salt
  • 1 Tablespoon Red Pepper Paste (hot)
  • 1 Tablespoon Tomato Paste
  • 2 Tablespoon Pomegranate Paste or Grenadine Syrup
  • 4 – 5 Tablespoon Olive Oil
Bulgur Salad (Turkish Recipe)
Bulgur Salad (Turkish Recipe)


Step – 1

Wash and drain bulgur. Place bulgur in a large bowl filled with hot water. Leave it for 15 – 20 minutes with the cover on. Wash and drain for few times.

Step – 2

Cut tomatoes in small cubes

Step – 3

Cut green onions in small pieces

Step – 4

Discard the seeds of Cubanelle pepper and cut into small pieces

Step – 5

Cut the Red Bell peppers into small pieces

Step – 6

Cut the mint leaves into small pieces

Step – 7

Cut parsley in small pieces

Step – 8

Place bulgur, red pepper paste, and tomato paste in a bowl and knead them well for 2 – 3 minutes

Step – 9

Add in all vegetables and salt in the bulgur mix and toss.

Step – 10

Add in pomegranate paste and olive oil lastly and toss.

Step – 11

Arrange the bulgur salad in a salad bowl of your choice

Bulgur Salad (Turkish Recipe)
Bulgur Salad (Turkish Recipe)

For More Recipes: Turkish Cuisine 

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