Pregnancy Friendly Classic Bulgur Salad
This bright, herb-packed grain salad is exactly the kind of wholesome, satisfying meal that feels genuinely nourishing without requiring any complicated prep. Bulgur is a fantastic source of fiber and plant-based nutrients, making it a smart choice when you're paying closer attention to what goes on your plate. The base is built from simple, whole ingredients — fresh cucumber, ripe Roma tomatoes, scallion greens, and generous handfuls of flat-leaf parsley and mint — so there's nothing hidden or processed to second-guess. A good squeeze of lemon and a drizzle of extra-virgin olive oil bring everything together with a clean, zesty brightness that makes this salad genuinely craveable. Because the bulgur is prepared with boiling water rather than raw, and all the produce is fresh and clearly listed, it's easy to feel confident about every single component. The cooling step before adding the vegetables keeps things crisp and fresh, and the whole dish comes together with minimal hands-on effort. It works beautifully as a light lunch, a side alongside grilled protein, or something to keep in the fridge for whenever hunger strikes.
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Learn more →Ingredients
4 servings
- 1 cup medium bulgur
- 1 ½ cups boiling water
- ½ tsp salt, plus more to taste
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 3 tbsp extra-virgin olive oil
- 2 medium roma tomatoes, seeded and finely diced
- 1 medium english cucumber, finely diced
- 4 scallions (green tops only), thinly sliced
- 1 cup fresh flat-leaf parsley, finely chopped
- ¼ cup fresh mint leaves, finely chopped
- ¼ tsp ground black pepper
- ¼ tsp ground allspice (optional)
Instructions
- 1
Place the bulgur and 1/2 tsp salt in a large bowl. Pour the boiling water over the bulgur, stir once to combine, then cover the bowl tightly with a plate or plastic wrap and let stand for 15–20 minutes, until the water is fully absorbed and the grains are tender but still have a slight chew.
- 2
Uncover the bulgur and fluff it with a fork. Drizzle the lemon juice and olive oil over the warm bulgur and toss to coat, then spread the bulgur out slightly and let it cool to room temperature, about 10 minutes.
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