Pomegranate and Roasted Tomato Bulgur Salad

Vegetarian
Popular
Health score
40%
Pomegranate and Roasted Tomato Bulgur Salad
45 min.
4
382kcal

Suggestions


Are you looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Pomegranate and Roasted Tomato Bulgur Salad! Combining the nutty flavors of bulgur with the sweetness of roasted tomatoes and the juicy burst of pomegranate seeds, this salad is not only a feast for the eyes but also a powerhouse of flavor.

This vegetarian dish serves beautifully as a side, or it can shine as a main course for a light lunch. With every bite, you’ll experience the delightful crunch of almond slivers and the creamy tang of feta, perfectly balanced by fresh mint and a zesty dressing of pomegranate molasses and lemon juice. The addition of chickpeas provides a hearty protein boost, making this salad both satisfying and wholesome.

In just 45 minutes, you can whip up this colorful dish that’s bound to impress your family and friends. Whether you’re hosting a gathering or simply treating yourself to a delicious meal, this Pomegranate and Roasted Tomato Bulgur Salad is a crowd-pleaser that showcases the best of fresh, seasonal ingredients. Get ready to indulge in a salad that not only tastes good but is visually stunning too!

Ingredients

  • 0.5 teaspoon aleppo pepper flakes 
  • 0.3 cup almond slivers toasted ()
  • cup bulgur 
  • cup chickpeas 
  • tablespoons olive oil extra virgin 
  • 0.3 cup feta 
  • handful mint leaves chopped ()
  • pint grape tomatoes cut in half)
  • tablespoon honey 
  • tablespoons juice of lemon 
  •  lemon zest (zest)
  • tablespoons pomegranate molasses 
  • 0.3 cup pomegranate seeds 
  • servings salt to taste
  • cup water 

Equipment

  • bowl
  • baking sheet

Directions

  1. Bring the water to a boil, turn off the heat, mix in the bulgur and let sit, covered for 20 minutes.
  2. Meanwhile, place the grape tomatoes on a baking sheet with the cut side up and broil until softened, about 6-8 minutes.
  3. Mix the bulgur, tomatoes, chickpeas, pomegranate seeds, feta, almond slivers, lemon zest, mint, and salt in a large bowl.
  4. Mix the pomegranate molasses, lemon juice, oil and pepper flakes in a small bowl.
  5. Toss the salad in the dressing to coat.

Nutrition Facts

Calories382kcal
Protein12.01%
Fat32.16%
Carbs55.83%

Properties

Glycemic Index
66.76
Glycemic Load
16.2
Inflammation Score
-8
Nutrition Score
20.819130534711%

Flavonoids

Cyanidin
0.17mg
Catechin
0.13mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.69mg
Hesperetin
1.19mg
Naringenin
0.94mg
Apigenin
0.06mg
Luteolin
0.14mg
Isorhamnetin
0.18mg
Kaempferol
0.13mg
Myricetin
0.16mg
Quercetin
0.74mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:382.27kcal
19.11%
Fat:14.34g
22.05%
Saturated Fat:2.72g
16.99%
Carbohydrates:55.99g
18.66%
Net Carbohydrates:43.44g
15.8%
Sugar:15g
16.67%
Cholesterol:8.34mg
2.78%
Sodium:326.61mg
14.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.04g
24.09%
Manganese:1.81mg
90.73%
Fiber:12.55g
50.21%
Magnesium:114.47mg
28.62%
Vitamin C:22.97mg
27.84%
Folate:110.59µg
27.65%
Phosphorus:272.49mg
27.25%
Vitamin E:3.73mg
24.85%
Vitamin A:1157.04IU
23.14%
Copper:0.45mg
22.47%
Potassium:646.18mg
18.46%
Vitamin K:17.98µg
17.12%
Vitamin B6:0.34mg
17.09%
Iron:2.88mg
16.01%
Vitamin B3:3.14mg
15.7%
Vitamin B2:0.26mg
15.26%
Vitamin B1:0.21mg
14.12%
Zinc:2.07mg
13.82%
Calcium:119.34mg
11.93%
Vitamin B5:0.77mg
7.73%
Selenium:4.17µg
5.95%
Vitamin B12:0.16µg
2.64%