Kisir Turkish Bulgur Wheat Salad

Discover the vibrant flavors of Kisir, a traditional Turkish bulgur wheat salad that's as healthy as it is delicious. This wholesome dish combines tender fine bulgur wheat with a zesty blend of fresh herbs like parsley and mint, crisp vegetables, and the bold tang of pomegranate molasses and lemon juice. A touch of tomato paste and optional red pepper paste adds depth, while a hint of chili flakes can be included for a spicy kick. Perfect for a light lunch, side dish, or picnic fare, Kisir is served chilled or at room temperature, often presented on crisp lettuce leaves for a fresh, elegant touch. Bursting with Mediterranean flavors and ready in just 25 minutes, this vegan-friendly salad is a must-try for both its simplicity and taste.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup fine bulgur wheat
• 1 cup water (boiling)
• 3 tablespoons olive oil
• 1 tablespoon tomato paste
• 1 tablespoon red pepper paste (optional)
• 2 tablespoons pomegranate molasses
• 2 tablespoons lemon juice (freshly squeezed)
• 1 cup parsley (finely chopped)
• 1 cup mint leaves (finely chopped)
• 4 stalks green onions (finely sliced)
• 2 medium tomatoes (diced)
• 1 medium cucumber (diced)
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon hot red chili flakes (optional)
• 4 leaves lettuce leaves (for serving, optional)

Directions

Step 1

Place the fine bulgur wheat in a large mixing bowl and pour the boiling water over it. Cover the bowl with a lid or plate and let the bulgur sit for 10 minutes until it absorbs the water and becomes tender.

Step 2

Fluff the bulgur with a fork to separate the grains. Let it cool slightly.

Step 3

In a small pan, heat the olive oil over medium heat. Add the tomato paste and red pepper paste (if using), stirring for 2 minutes until aromatic and combined. Remove from heat and set aside.

Step 4

Add the cooked tomato paste mixture to the bulgur and mix well with a fork or your hands until the bulgur is evenly coated.

Step 5

Stir in the pomegranate molasses, lemon juice, salt, black pepper, and chili flakes (if using). Mix thoroughly to combine.

Step 6

Fold in the parsley, mint, green onions, diced tomatoes, and cucumber. Gently toss to ensure everything is evenly distributed.

Step 7

Taste the salad and adjust the seasoning or amount of pomegranate molasses and lemon juice to your preference.

Step 8

Serve Kisir chilled or at room temperature. Scoop portions onto lettuce leaves if desired for presentation.

Nutrition Facts

Serving size	(1646.9g)

Amount per serving	% Daily Value*
Calories	1632.0

Total Fat 50.8g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 2826.5mg	0%
Total Carbohydrate 275.4g	0%
Dietary Fiber 73.5g	0%
Total Sugars 73.2g
Protein 49.3g	0%

Vitamin D 0IU	0%
Calcium 1546.5mg	0%
Iron 36.9mg	0%
Potassium 5799.5mg	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: 26.0%

Protein: 11.2%

Carbs: 62.7%