Refreshing Vegetable Bulgur Salad with Zesty Mint Yogurt Dressing: A Healthy & Flavorful Meal Prep Essential
This Vegetable Bulgur Salad with Minted Yogurt Dressing is a vibrant, healthy, and incredibly flavorful dish, perfect for any occasion. Packed with crisp vegetables, wholesome bulgur wheat, and a refreshing mint yogurt dressing, it’s an ideal choice for healthy lunches, picnics, or as a delightful side dish at your next gathering.
I hope your recent holiday weekend was filled with joy and sunshine! Here in Chicago, we were blessed with beautiful weather, making it the perfect opportunity to finally get our garden planted. My husband, Mike, thoughtfully built me a raised bed garden, a dream I’ve cherished for quite some time. We carefully selected and planted an array of vegetables and herbs, including various peppers, juicy tomatoes, fragrant herbs, refreshing cucumbers, diverse squash, and crisp lettuce. Our son, Will, enthusiastically helped with the planting, and he’s already eager to nurture our growing plants and watch them flourish. We’re excitedly anticipating a bounty of fresh, homegrown produce!
The Inspiration Behind This Bulgur Salad
Speaking of fresh produce, today’s Vegetable Bulgur Salad with Minted Yogurt Dressing is bursting with garden-fresh flavors. It’s truly packed full of crunchy vegetables and bright herbs, all brought together by a creamy, zesty mint yogurt dressing. My inspiration for this delightful salad comes from the classic Tabbouleh, a Middle Eastern staple that also features bulgur wheat, fresh parsley, and chopped tomatoes. I wanted to create a hearty yet light salad that could incorporate a wider variety of seasonal vegetables, making it even more nutritious and customizable.
The Power of Whole Grains: Why Bulgur?
A few weeks ago, my wonderful friends at Stonyfield Organic and Bob’s Red Mill sent me a fantastic package filled with various whole grains, including Amaranth, Bulgur, Grande Whole Grains Blend, Farro, and Sorghum. This timely delivery reminded me of the incredible versatility and health benefits of incorporating whole grains into our diet. Grains, particularly bulgur, pair perfectly with fresh vegetables in salads, providing a satisfying base that is both delicious and nutritious.
Bulgur wheat, in particular, is a fantastic choice for this type of salad. It’s a quick-cooking whole grain made from cracked wheat, known for its nutty flavor and slightly chewy texture. Beyond its taste, bulgur is a nutritional powerhouse, rich in fiber, which aids digestion and helps keep you feeling full and satisfied. It also provides a good source of plant-based protein and essential minerals like iron. Its ability to absorb flavors makes it an excellent canvas for the vibrant vegetables and zesty dressing in this recipe, adding a delightful heartiness without feeling heavy.
Customizing Your Vegetable Bulgur Salad
One of the best aspects of this salad is how incredibly customizable it is. You can truly use whatever fresh vegetables you have on hand or fancy at the moment. Think beyond the recipe’s suggestions and feel free to experiment with ingredients like yellow bell peppers, zucchini, finely chopped spinach, or even grilled corn during summer months. Adding some chickpeas or black beans can boost the protein content, transforming it into an even more substantial main course. For an extra layer of flavor, consider tossing in some crumbled feta cheese or a sprinkle of toasted pine nuts. Don’t be afraid to make it your own!
I find this salad tastes even better when served at room temperature, as it allows the flavors to truly meld and shine. I suggest removing it from the refrigerator about thirty minutes before you plan to serve it. This salad is also fantastic for meal prepping; it holds up beautifully for a few days, making it an excellent option for your weekly lunches or a quick, healthy snack. Its robustness makes it an ideal candidate to bring to a picnic, potluck, or party – it’s always a crowd-pleaser!
Crafting the Perfect Minted Yogurt Dressing
The star of this salad, beyond the crisp vegetables, is undoubtedly the light and zesty minted yogurt dressing. Made with creamy low-fat plain yogurt (I love using Stonyfield Organic for its quality and tang), fresh lemon juice, a hint of olive oil, minced garlic, and, of course, fresh mint, it provides a bright and refreshing counterpoint to the earthy bulgur and crisp veggies. A touch of cumin adds a warm, aromatic depth, while a teaspoon of honey balances the flavors with a subtle sweetness. This dressing isn’t just delicious; it also adds a probiotic boost from the yogurt, making the salad even more beneficial for your gut health. Whisking it all together is simple, and letting it chill in the refrigerator allows the flavors to truly develop, creating a harmonious blend that coats every ingredient perfectly.
Preparing this salad is straightforward, involving minimal cooking for the bulgur and mostly chopping fresh ingredients. It’s a fantastic way to enjoy a wide spectrum of nutrients from various vegetables, all in one satisfying bowl. The combination of textures—the chewiness of bulgur, the crispness of cucumber and bell pepper, and the freshness of parsley and mint—makes every bite an experience. This recipe truly embodies healthy eating without compromising on taste or satisfaction, proving that nutritious meals can be both easy to prepare and incredibly delicious.
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Vegetable Bulgur Salad with Minted Yogurt Dressing
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Ingredients
- 1/2 cup yogurt, low fat plain Stonyfield
- 1 lemon, juiced ( about 4 tablespoons of fresh lemon juice)
- 2 tablespoons olive oil
- 1 clove garlic , minced
- 1/4 cup fresh mint, chopped
- 1 teaspoon cumin
- 1 teaspoon honey
- Salt and pepper to taste
- 1 cup bulgar wheat
- 2 tomatoes, seeds removed, diced (1 cup)
- 1 rib celery, chopped
- 1/2 cucumber, peeled, seeded and chopped (or 2 mini cucumbers)
- 1/4 red pepper, seeds removed, chopped
- 3 green onions, chopped
- 1 cup curly parsley, chopped
- Salt and pepper to taste
Instructions
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Put 1 cup bulgur in a medium mixing bowl with 1 cup boiling water. Let sit for one hour until all water is absorbed and bulgur is tender.
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In a separate small mixing bowl, whisk together the low-fat plain yogurt, fresh lemon juice, olive oil, minced garlic, chopped fresh mint, cumin, honey, and season with salt and pepper to taste. Cover and place in the refrigerator to chill while preparing the salad.
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In a large bowl, combine the prepared bulgur with the diced tomatoes (seeds removed), chopped celery, peeled and chopped cucumber, chopped red pepper, sliced green onions, and fresh chopped parsley. Pour the chilled mint yogurt dressing over the vegetable and bulgur mixture and mix everything well until thoroughly combined. Cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
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Thirty minutes before serving, remove the salad from refrigeration. Give it a final stir and garnish with additional fresh parsley, if desired. Serve and enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Disclaimer: I am honored to be a member of the Stonyfield Clean Plate Club. I received product or coupons for writing this post, but all opinions are my own. I only share products and brands I truly care about and use.