Vegetable Bulgur Salad with Buttermilk Dressing

Bright, refreshing, and packed with flavor, this Vegetable Bulgur Salad with Buttermilk Dressing is a wholesome dish that perfectly balances hearty grains with vibrant, fresh vegetables. The nutty bulgur wheat serves as the base, providing a tender chew that pairs beautifully with crisp cucumber, juicy cherry tomatoes, and colorful red bell pepper. Fragrant parsley and mint elevate the flavor profile, while a creamy buttermilk dressing infused with garlic, Greek yogurt, and zesty lemon juice ties everything together. Optional crumbled feta adds a delightful touch of tanginess and richness. Ready in just 30 minutes, this salad is perfect for a light lunch, a side dish, or even a potluck star. Serve chilled for a refreshing bite that’s as nutritious as it is delicious! Keywords: vegetable bulgur salad, buttermilk dressing, healthy salad recipe, easy summer salad, vegetarian salad.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 teaspoon salt
• 1 medium cucumber
• 1.5 cups cherry tomatoes
• 0.5 medium red onion
• 1 medium red bell pepper
• 0.5 bunch parsley
• 0.25 bunch mint leaves
• 0.5 cup buttermilk
• 0.25 cup Greek yogurt
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 clove garlic
• 0.25 teaspoon ground black pepper
• 0.5 cup feta cheese (optional)

Directions

Step 1

Rinse the bulgur wheat under cold water using a fine mesh sieve.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add 1 teaspoon of salt and the rinsed bulgur wheat.

Step 3

Stir, cover, and reduce the heat to low. Simmer for 10 minutes or until the bulgur is tender and has absorbed most of the water.

Step 4

Remove from heat, fluff with a fork, and allow the bulgur to cool to room temperature.

Step 5

While the bulgur cools, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and dice the red bell pepper.

Step 6

Chop the parsley and mint leaves finely. Set all prepared vegetables and herbs aside.

Step 7

To make the buttermilk dressing, combine the buttermilk, Greek yogurt, lemon juice, olive oil, minced garlic, black pepper, and a pinch of salt in a bowl. Whisk until smooth and creamy.

Step 8

In a large mixing bowl, combine the cooled bulgur, chopped vegetables, herbs, and the buttermilk dressing. Toss gently to combine.

Step 9

If using feta cheese, crumble it over the salad and mix gently.

Step 10

Serve immediately or chill in the refrigerator for 15-20 minutes to allow the flavors to meld.

Step 11

Garnish with additional fresh herbs if desired.

Nutrition Facts

Serving size	(1678.7g)

Amount per serving	% Daily Value*
Calories	1472.6

Total Fat 62.0g	0%
Saturated Fat 25.5g	0%
Polyunsaturated Fat 3.0g
Cholesterol 122.3mg	0%
Sodium 3944.8mg	0%
Total Carbohydrate 187.0g	0%
Dietary Fiber 43.1g	0%
Total Sugars 27.6g
Protein 54.5g	0%

Vitamin D 63.4IU	0%
Calcium 1078.3mg	0%
Iron 10.3mg	0%
Potassium 2540.0mg	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: 36.6%

Protein: 14.3%

Carbs: 49.1%