Feeling the heat and craving a refreshing dish? Try zesty, summery vegan bulgur salad. Cool and tasty without breaking a sweat in the kitchen!
What makes vegan bulgur salad the perfect summer dish?
Craving a light, refreshing dish that’s perfect for those hot summer days? Look no further than a zesty, summery bulgur salad. This Mediterranean classic combines the nutty richness of bulgur with the wonderful harmony of mint, lemon, and fresh veggies, offering a burst of flavour in every bite. For a gluten-free twist, simply swap bulgur with millet. It’s just as delicious and ensures everyone can enjoy this vibrant, refreshing treat!
Main ingredients for Vegan Bulgur salad
- bulgur or millet for a gluten free version
- parsley
- mint
- tomatoes
- cucumber
- olive oil
- lemon
How can I make bulgur salad gluten-free?
Making bulgur salad gluten-free is incredibly easy and just as delicious instead of bulgur. Firstly, millet offers a similar nutty flavour and lovely texture that pairs nicely with fresh ingredients. To prepare, cook the millet just like you would bulgur and then mix it with the remaining ingredients. The result is a refreshing, gluten-free salad that everyone can enjoy. Additionally, this simple swap ensures your salad remains light, nutritious and bursting with summery flavours.
What are the perks of using millet?
Millet offers numerous benefits when used in gluten-free bulgur salad. Not only is millet widely available and more budget-friendly, making it an excellent option for everyone. It also provides a subtle, nutty flavour that enhances the dish without overpowering it. Moreover, rich in essential nutrients like magnesium, phosphorus and iron, millet supports overall health while adding a delightful texture to salads.
How the combination of mint and lemon transforms the salad
The combination of mint and lemon transforms bulgur salad by infusing it with a burst of refreshing flavours. Specifically, mint adds a cool, aromatic quality that complements the nutty richness of the bulgur. Lemon provides a tangy brightness that lifts the entire dish. Together they create a harmonious balance, enhancing the fresh vegetables and other ingredients. As a result, the salad feels light, vibrant and perfect for summer.
Is Bulgur/Millet Salad Kid-Friendly?
Parents, I’ve got some great news for you! Bulgur or millet salad is a fantastic option for kids. Its mild flavour is a hit with little taste buds. Also, you can easily sneak in their favourite veggies and proteins. The bright, colourful ingredients make it fun and appealing, so even the pickiest eaters will want to dig in. Plus, you’re giving them a boost of essential nutrients like fiber, vitamins, and minerals. Those are key for their growth and development. It’s a win-win: a healthy, balanced meal that kids love and parents can feel good about serving.
Meal Prep Made Easy with Bulgur/Millet Salad
Bulgur or millet salad are truly game-changers for meal prep. Firstly, these grains hold up beautifully in the fridge, allowing you to make a big batch for all week. Additionally, you can mix and match with your favourite veggies, herbs, and proteins to keep things exciting. Not only is this salad versatile but also packed with fiber, vitamins and minerals to keep you energised. Trust me, this salad is a lifesaver for busy days when you need a quick, healthy meal! If you meal prep you could cook the grains first and mix in some herbs and veggies the next day(s).
This Vegan Bulgur Salad is:
- healthy
- vegan
- gluten free
- light
- zesty
- fresh
- vibrant
Best Vegan Bulgur Salad – so zesty, quick and refreshing
Ingredients
- 200 grams/ 1 cup bulgur or millet
- 1/2 cucumber
- 300 grams/ 1 3/4 cups tomatoes
- 4 Tbsp olive oil
- 1 lemon juice of it
- 1 handful mint
- 1 handful parsley
Instructions
- Cook the bulgur/millet according to package instructions.
- In the meantime, chop 1/2 cucumber into small pieces and dice the tomatoes into small pieces.
- Next, mix lemon and olive oil in a bowl and add some pepper and salt.
- Let the bulgur/millet cool.
- In a bowl, combine the cooled bulgur/ millet with the chopped cucumber and herbs as well as the tomatoes. Toss all the ingredients together until well mixed.
- Serve immediately or chill in the refrigerator for a refreshing, vibrant meal or side dish.
- Enjoy!
Customisation options for bulgur/millet salads
Customising bulgur salad to suit different tastes is simple and enjoyable, especially with a variety of fresh ingredients. Firstly, begin with a base of cooked bulgur and then enhance it with a range of delicious components. For a Mediterranean flair, incorporate cherry tomatoes, cucumbers, kalamata olives, and roasted red peppers, drizzling with olive oil and lemon juice for extra zest. Additionally, if you crave a more substantial meal, add in roasted chickpeas, avocado or marinated tofu. To introduce a touch of sweetness, mix in dried figs, dates, or pomegranate seeds. Fresh herbs like basil, dill, or cilantro can further enrich the flavour.
Need more salad recipes for hot summer days?
I can happily tell you that I have a few other salad recipes online already. You can alternate or prepare all of them for the next time you’re hosting a party or have friends over. If you’re more into bean salads then definitely check out my rich white bean salad. In case you are a fan of pasta salads why not try my refreshing pasta salad? A classic would also be granny’s authentic potato salad, simple yet never disappointing!
Did you make this recipe?
Please let me know how it turned out for you, I’m super curious! You can leave a comment below and tag @lordsoftheplants on Instagram and hashtag it #lordsoftheplants for me to see 🙂
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