Middle Eastern · Lunch
Cracked Wheat and Tomato Salad
Bulgur is soaked tender and tossed with diced tomato, cucumber, parsley, mint and scallion in a lemon and olive oil dressing sharpened with pomegranate molasses. Served chilled, the salad leans on cracked wheat's chew, ripe tomato acidity and fresh herbs rather than any cooked protein for its substance.
$3
20 minsPrep
0 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
349Calories
12.3gProtein
8.5gFat
65.1gCarbs
10.8gSugar
17.8gFiber
721mgSodium
0mgChol
1.2gSat Fat
821mgPotassium
127mgCalcium
4.8mgIron
0mcgVitamin B12
36mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
mediterranean
hidden-gems
quick-lunch
vegan
low-calorie
Instructions
1
Prep
Place dry bulgur in a heatproof bowl and cover with 1 cup just-boiled water. Cover and soak 20 minutes until tender.
2
Chill
Fluff the bulgur with a fork and spread on a plate to cool 10 minutes in the refrigerator.
3
Prep
Dice the tomato and cucumber. Chop the parsley, mint and scallion. In a small bowl, whisk lemon juice, olive oil, pomegranate molasses, salt and pepper until combined.
4
Toss
Combine cooled bulgur, tomato, cucumber, parsley, mint and scallion in a mixing bowl. Pour dressing over and toss until evenly distributed.
5
Plate
Arrange romaine leaves on a plate and spoon the bulgur salad on top. Serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/3 cup320g dry bulgur
- 22 small tomato (200g)
- 11 cucumber (240g)
- 1/2 cup30g parsley
- 4 tbsp12g mint
- 22 scallion (50g)
- 4 tbsp60ml lemon juice
- 2 tbsp30ml olive oil
- 2 tsp10ml pomegranate molasses
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
- 44 romaine lettuce leaves, to serve
