Citrus Bulgur Salad with Sunflower Seeds

Bright, refreshing, and packed with wholesome ingredients, this Citrus Bulgur Salad with Sunflower Seeds is the perfect blend of tangy and nutty flavors. Featuring fluffy bulgur wheat as the base, this vibrant dish is studded with juicy orange and grapefruit segments, crunchy sunflower seeds, and fresh parsley for a fragrant burst of herby goodness. A zesty lemon-honey dressing ties everything together with just the right balance of sweet and tart, while thinly sliced green onions add a subtle kick. Ready in just 25 minutes, this healthy salad is ideal for meal prep, a light lunch, or a colorful side dish for your next gathering. Perfectly chilled or served at room temperature, it’s a refreshing, nutrient-packed delight you'll keep coming back to.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 0.5 tsp salt
• 1 orange
• 1 grapefruit
• 2 tbsp lemon juice
• 3 tbsp olive oil
• 1 tsp honey
• 0.25 cup (chopped) fresh parsley
• 2 stalks (thinly sliced) green onion
• 0.25 cup sunflower seeds
• 0.25 tsp black pepper

Directions

Step 1

In a medium saucepan, bring 2 cups of water and 0.5 tsp of salt to a boil.

Step 2

Stir in the bulgur wheat, cover the saucepan, and remove it from heat. Let it sit for 10 minutes, or until the bulgur has absorbed all the water. Fluff with a fork and set aside to cool.

Step 3

While the bulgur cools, peel and segment the orange and grapefruit, removing any membranes. Cut the segments into bite-sized pieces and set them aside.

Step 4

In a small bowl, whisk together the lemon juice, olive oil, honey, and black pepper to create the dressing.

Step 5

Once the bulgur has cooled, transfer it to a large mixing bowl. Add the chopped parsley, sliced green onions, citrus segments, and sunflower seeds.

Step 6

Pour the prepared dressing over the bulgur mixture and toss gently to combine, ensuring all ingredients are evenly coated.

Step 7

Taste and adjust seasoning if needed, adding more salt or pepper to preference.

Step 8

Chill the salad for at least 15 minutes before serving to allow the flavors to meld.

Step 9

Serve cold or at room temperature as a main dish or side.

Nutrition Facts

Serving size	(1287.6g)

Amount per serving	% Daily Value*
Calories	1461.3

Total Fat 63.2g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 16.0g
Cholesterol 0mg	0%
Sodium 1248.1mg	0%
Total Carbohydrate 209.4g	0%
Dietary Fiber 47.1g	0%
Total Sugars 44.1g
Protein 34.3g	0%

Vitamin D 0IU	0%
Calcium 297.8mg	0%
Iron 8.2mg	0%
Potassium 1985.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 8.9%

Carbs: 54.3%