Vegetable Bulgur Salad

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

Suggestions


If you're looking for a refreshing and nutritious dish to brighten your mealtime, this Vegetable Bulgur Salad is the perfect choice! Bursting with vibrant colors and incredible flavors, this salad offers a delightful medley of vegetables combined with the nutty goodness of bulgur. It’s not only vegetarian and vegan but also dairy-free, making it an excellent option for a variety of dietary preferences.

This salad serves as a perfect side dish or antipasti, ideal for any occasion—from a casual family dinner to an elegant gathering with friends. In just 45 minutes, you can prepare a dish that is not only visually appealing but also healthy, with each serving containing a mere 181 calories! The addition of baby spinach, fresh basil, and a zesty tomato vinaigrette brings a refreshing zing that enhances the wholesome ingredients.

Whether you're looking to elevate your meal prep routine or impress your guests with a stunning starter, this Vegetable Bulgur Salad promises to deliver. The combination of sautéed yellow squash and eggplant adds depth and texture, while the cherry tomatoes and cucumber provide a satisfying crunch. Serve this salad as a snack or a light starter, and get ready to enjoy the delightful blend of flavors that keep you coming back for more!

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