Tangy, Fresh Bulgur Salad from the Instant Pot™

Tangy, Fresh Bulgur Salad from the Instant Pot™

Bulgur salad is packed with fresh herbs, tomatoes, cucumbers, and great flavour.  An easy side or light main from the Instant Pot™ that doesn’t scrimp on flavour or nutrition.

Tangy, Crunchy, Fresh Bulgur Salad from the Instant Pot™ | cookglobaleatlocal.comWhen it’s done right, nothing beats a really good salad.  However, far too many salads fall short.  Some taste great, but lack texture.  Others lack herby freshness.  And, all too often the dressings are just so-so.

However, when it comes to this herby, tangy, fresh bulgur salad, I could eat it every day of the week!  The coarse bulgur (which the Instant Pot™ renders perfectly al dente) adds a tender chew, while the cucumbers add crunch.  The sweet tartness of tomatoes and pomegranate are beautifully balanced by plenty of  bright, fresh lemon juice and herbs, and just a hint of spice.  Herbs and vegetables are the stars of this bulgur salad!

Best of all?  Bulgur salad comes together quickly and holds up beautifully on a buffet or in the fridge.  It’s perfect for lunchboxes, picnics, and potlucks.

About Bulgur Wheat

Tangy, Crunchy, Fresh Bulgur Salad from the Instant Pot™ | cookglobaleatlocal.comBulgur wheat originated in the Mediterranean.  It’s a whole grain made from parboiled cracked wheat which is used in salads and pilafs in cuisines throughout the region.

Because it’s parboiled, bulgur is quick and easy to prepare.  However, it’s minimally processed and is, therefore, much more nutritious than other forms of wheat.

Bulgur is rich in fibre, manganese, magnesium, and iron (among others).  Nonetheless, it is lower in calories than either brown rice or quinoa.

Thanks to all its healthy fibre, bulgur wheat is a heart-healthy option that supports blood sugar control. The fibre is wonderful for a healthy gut, and gives you a nice sense of fullness. Hence, bulgur wheat is an excellent addition to any weight management program.

What if I don’t have an Instant Pot™?

I prefer to prepare bulgur wheat in the Instant Pot™ because it speeds up and streamlines the process.  However, you can also prepare bulgur wheat the traditional way.

Use a 2:1 ratio of water to wheat.  Pour boiling water over the bulgur, and allow it to soak until it is tender (about 15-20 minutes is usually sufficient).  Then, drain the bulgur over a sieve, pressing down to release any additional water, which — if left in the grain — will dilute the flavours in your salad. It’s that simple!

Tangy, Fresh Bulgur Salad from the Instant Pot™ | cookglobaleatlocal.com

About This Recipe

Tangy, Crunchy, Fresh Bulgur Salad from the Instant Pot™ | cookglobaleatlocal.comThis recipe is a template that doesn’t require slavish following.  You can vary the herbs and vegetables according to what looks best at the market or in your garden.

The only requirement (in my book, anyway) is some form of tomatoes.  If you don’t have gorgeous cherry tomatoes in your market, I would recommend seeding, and dicing normal tomatoes.  But, please don’t leave them out.

When it’s cold outside and the cucumbers don’t look great, I often use fennel to add crunch and flavour.  You may think of other additions or substitutions.  If you do, I’d love to hear about them.

As for the herbs, the recipe calls for parsley.  However, I often use a combination of coriander, chives and mint because those herbs are always in my garden.  Once again, I encourage you to play with the flavours and try different combinations.  The only important thing is to have at least 1 cup of fresh herbs in the salad.  If you like herbs, or have a bumper crop, you could double the quantity.  However, use less than one cup and you’ll compromise on flavour.

I hope your family adores this fresh, tasty bulgur salad every bit as much as mine does.  Bon appétit!

Yum

Tangy, Fresh Bulgur Salad from the Instant Pot™

Tangy, Crunchy, Fresh Bulgur Salad from the Instant Pot™ | cookglobaleatlocal.com
Jeanette Marie
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3 ratings
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Category
Instant Pot, Salads, Vegan
Mediterranean
Prep Time:  15 minutes - Cook Time:  15 minutes Servings:  4

Bulgur salad is packed with fresh herbs, tomatoes, cucumbers, and great flavour.  An easy side or light main from the Instant Pot™ that doesn't scrimp on flavour or nutrition.


    For the bulgur
  • 1 cup coarse bulgur wheat
  • 1 cup water
  • 1/2 teaspoon salt
    For the salad
  • 300 g (10.5 oz) cherry tomatoes, halved or quartered
  • 1 English cucumber, peeled, seeded, and diced
  • 1/4 red onion, finely diced (about 2 tablespoons)
  • 1 cup flat leaf parsley (or any combination of parsley, coriander, mint, and chives), finely chopped
  • 1/2 lemon, juice of
  • 1/4 cup olive oil (preferably a fruity, Mediterranean oil)
  • 1 tablespoon pomegranate molasses
  • 1/2 teaspoon chilli flakes (optional)
  • 3/4 teaspoon freshly ground black pepper

  1. Place the bulgur, water, and salt in the liner of the Instant Pot™. Give the ingredients a quick stir to combine, keeping the grains submerged. Press [Pressure Cook] and ensure the pot is set to cook on high pressure, and that the vent handle is set to "Sealing". Reduce the cooking time to 0. When the bulgur is finished, allow the pressure to naturally release for 3 minutes. Then, carefully, perform a manual pressure release and press [Cancel] to turn off the "Keep Warm" function. Set the bulgur aside to cool while you prep the fresh ingredients.
  2. Once the bulgur is sufficiently cooled, toss the remaining ingredients with the bulgur in the pot liner. Taste, and adjust seasoning as necessary. Cover tightly with plastic wrap and keep in the fridge for at least 30 minutes or up to an hour to allow the flavours to combine.

The recipe calls for parsley.  However, you may use that, or any of the herbs on the list, in proportions that appeal to you.  Simply ensure you use at least one cup of herbs.

If you do not have an Instant Pot™ (or are using yours for another dish), simply soak the bulgur in 2 cups of boiling water for about 15-20 minutes.  Once the grain is al dente, drain off any excess water over a sieve, pushing down with the back of the spoon to remove as much water as possible from the grain.

Nutrition Facts

Tangy, Fresh Bulgur Salad from the Instant Pot™

Serves

Amount Per Serving
Calories 179
% Daily Value*
Total Fat 7.16 g 11%
Saturated Fat .948 g 4.7%
Trans Fat 0
Cholesterol 5 mg 1.7%
Sodium 426 mg 17.8%
Total Carbohydrate 28.05 g 9.4%
Dietary Fiber 6.9 g 27.6%
Sugars 12.94 g
Protein 4.2 g
Vitamin A 2032 IU Vitamin C 42 mg
Calcium 57 mg Iron 79 µg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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