Main image of Easy Bulgur Salad in a Jar

Easy Bulgur Salad in a Jar

25 min

Meal

Salad

Make-ahead

Bulgur is most commonly used in the cuisines of countries in the Middle East and Mediterranean Basin. It has a deliciously chewy texture, and a nutty taste, which adds a nice bite to this salad in combination with the tangy dressing and fresh ingredients. We've used coarse bulgur for this recipe, but feel free to use any other type of bulgur or grain you'd like here.

Servings

(1 litre jar per serving)

Total

25 min

Prep

15 min

Cook

10 min

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Ingredients

  • 2 cups (280 g)
    uncooked extra coarse bulgur*
  • 2 cups (480 mL)
    water
  • ¼ cup (60 mL)
    canned tomato paste
  • ¼ cup (60 mL)
    water
  • 2 Tbsp (30 mL)
    olive oil
  • 2 Tbsp (30 mL)
  • 1
    lemon, juiced
  • ½ tsp
    salt
  • 2 cups (396 g)
    cooked brown lentils
  • 1
    cucumber, diced
  • 1
    red onion, thinly sliced
  • 1 cup (135 g)
    green olives, cut in half
  • 2 cups (360 g)
    cherry tomatoes, cut in half
  • 1 cup (60 g)
    fresh parsley, roughly ripped into pieces

Optional garnish

  • lemon slices
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Directions

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  1. To a medium pot, add the bulgur* and water, bring to a simmer over medium-high heat. Cover the pot with a lid and let it simmer for 15 minutes. Turn off the heat, give the bulgur a stir and let the bulgur rest covered for 10 minutes. Then rinse under cold water and drain.
  2. To make the dressing, to a medium bowl add the tomato paste, water, olive oil, pomegranate molasses, lemon juice, and salt. Mix well until you reach a smooth consistency.
  3. Fill the mason jars with the dressing at the base, followed by the cooked bulgur, then lentils, cucumber, red onion, green olives, tomatoes, and finally, parsley. Garnish with lemon slices, and enjoy this delicious and refreshing salad!

Notes

  • * Variations: there are many different varieties of bulgur; be sure to cook yours according to the package instructions. If you don't have bulgur, feel free to use another grain like quinoa, couscous, or rice instead.
  • ** Pomegranate molasses can be found in many Middle Eastern or Mediterranean supermarkets. If this ingredient isn't available to you, try substituting it with pomegranate juice and maple syrup, or cranberry juice concentrate.

Storage

  • The salad can be stored in mason jars in the fridge for up to 4 days.

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 32%

uncooked extra coarse bulgur

Proteins 16%

cooked brown lentils

Fruits & Veggies 52%

canned tomato paste

lemon

cucumber

red onion

green olives

cherry tomatoes

fresh parsley

Calcium
No significant sources of calcium
Fat

olive oil

green olives

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Shradha - March 24, 2021, 8:26 p.m.

Never disappointed. Thanks so much for sharing this recipe. I'm so not a salad person, but have tried almost all your salad recipes and enjoy them all. This one was especially hearty! I added a bit of hot sauce to make it spicy!

PUL Team - April 2, 2021, 6:24 a.m.

Hot sauce sounds yummy! Thank you for sharing, Shradha - it's so appreciated 😀