Vegetable Bulgur Salad

Vegetarian
Vegan
Dairy Free
Health score
53%
Vegetable Bulgur Salad
45 min.
8
181kcal

Suggestions


Looking for a refreshing and nutritious dish that's perfect for any occasion? Try our delightful Vegetable Bulgur Salad! This vibrant salad is not only a feast for the eyes but also packed with incredible flavors and health benefits. With a medley of colorful vegetables, light and fluffy bulgur, and a zesty vinaigrette, it makes for a versatile side dish, a refreshing starter, or a satisfying snack.

The combination of tender sautéed yellow squash, savory eggplant, and crisp cucumber adds texture, while the fresh baby spinach and aromatic basil bring a burst of freshness. Plus, with only 181 calories per serving, it's an excellent option for those mindful of their health, without compromising on taste. This recipe is vegetarian, vegan, and dairy-free, making it suitable for various dietary preferences.

Perfect for summer picnics, potlucks, or as a light weekday meal, this Vegetable Bulgur Salad is not just good for you, but it also brings a splash of color to your table. In just 45 minutes, you can whip up a dish that serves eight—ideal for sharing with family and friends. So, gather your ingredients and get ready to enjoy a delicious and wholesome salad that's sure to leave everyone asking for seconds!

Ingredients

  • cups baby spinach 
  • 0.8 cup bulgur 
  • 0.5 cup cherry tomatoes halved
  • lb eggplant italian halved lengthwise
  • slices cucumber english quartered
  • 0.5 cup basil fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • small onion red chopped
  • tablespoons balsamic vinaigrette salad dressing 
  • cup water 
  • 1.5 lb to 3 sized squashes yellow sliced

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Combine bulgur and boiling-hot water in a bowl and let stand, covered, 20 minutes. Fluff with a fork and season with salt and pepper. Cool slightly.
  2. While bulgur stands, heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté squash and onion with salt and pepper to taste, stirring, until tender, about 5 minutes.
  3. Transfer cooked vegetables with a slotted spoon to a large plate to cool.
  4. Add remaining 3 tablespoons oil to skillet and heat over moderately high heat until hot but not smoking, then sauté eggplant with salt and pepper to taste (add more oil, 1 tablespoon at a time, if necessary), stirring, until golden brown and tender, about 6 minutes.
  5. Transfer eggplant with slotted spoon to plate to cool.
  6. Gently toss cooked vegetables with bulgur, tomatoes, cucumber, spinach, basil, vinaigrette, and salt and pepper to taste.

Nutrition Facts

Calories181kcal
Protein7.82%
Fat53.55%
Carbs38.63%

Properties

Glycemic Index
29.75
Glycemic Load
4.98
Inflammation Score
-8
Nutrition Score
13.254782754442%

Flavonoids

Delphinidin
48.59mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.69mg
Kaempferol
0.59mg
Myricetin
0.03mg
Quercetin
3.18mg

Nutrients percent of daily need

Calories:181.39kcal
9.07%
Fat:11.51g
17.71%
Saturated Fat:1.71g
10.69%
Carbohydrates:18.68g
6.23%
Net Carbohydrates:13.09g
4.76%
Sugar:5.09g
5.66%
Cholesterol:0mg
0%
Sodium:14.58mg
0.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.78g
7.57%
Vitamin K:59.05µg
56.24%
Manganese:0.8mg
40.14%
Vitamin C:21.59mg
26.17%
Fiber:5.59g
22.37%
Vitamin A:1026.18IU
20.52%
Vitamin B6:0.32mg
16.2%
Folate:60.98µg
15.25%
Potassium:512.65mg
14.65%
Magnesium:55.01mg
13.75%
Vitamin E:1.98mg
13.22%
Vitamin B2:0.18mg
10.72%
Phosphorus:99.53mg
9.95%
Copper:0.17mg
8.56%
Vitamin B3:1.6mg
8%
Vitamin B1:0.11mg
7.53%
Iron:1.18mg
6.56%
Vitamin B5:0.5mg
4.99%
Zinc:0.71mg
4.72%
Calcium:39.78mg
3.98%
Selenium:0.94µg
1.34%
Source:Epicurious