Bulgur. The first time I heard that word almost 30 years ago, I wasn’t sure what to make of it. It sounded sort of gross, yet someone was serving a salad made from it. (Arlene, if you’re reading this, thank you for introducing me to bulgur wheat!)
Bulgur wheat is a whole grain made by boiling groats (wheat berries) until they crack open; it can be made of different wheat species, but it’s typically durum wheat.
Because the grain has been cracked and partially pre-cooked, the cooking time in our kitchens is decreased – making it very convenient and simple to prepare. Yet because the bran/germ/endosperm of the wheat kernel remain intact, bulgur is naturally high in fiber, low in fat and low in calories. It’s also a good source of protein, iron, and vitamin B-6.
In addition to salads, I’ve used cooked bulgur wheat in recipes such as stuffed peppers or spaghetti sauce to add thicker texture. And now for the recipe:
Bulgur Salad
Pulse in a food processor:
Broccoli – 4 or 5 chunks*
Cauliflower – 4 or 5 chunks*
Carrots – 1 large*
Zucchini – 1 small
Green pepper – 1/2 large
Red pepper – 1/2 large
Green onion – 3 or 4
Cucumber – 1/2 large
* To save time, you can purchase a bag of cut up broccoli, cauliflower and carrots in the produce section. Also, I pulse the zucchini, peppers and cucumber separately, or I chop them by hand. Because of their water content, they can get too mushy in the food processor).
Add the above chopped veggies to a big bowl, then add:
Celery – 1 stalk chopped
Tomato – 2 – 3 Romas, diced
Sunflower seeds – 1/2 cup
Slivered Almonds – 1 cup
Golden raisins (or your choice) – 1 cup
1/2 cup bulgar wheat: Bring 1/2 cup water to boil, add bulgur and let sit for 20 minutes. Add to salad. Mix in the below dressing.
You can add or delete any combination of veggies to this recipe – it’s very versatile!
(Note: I would love to give credit to the creator of this recipe, but I simply do not know where it originated. I do know that the below dressing recipe is from the Wellness Forum, but I’m unsure of its creator. I use this dressing on several salads; it’s one of my personal favorites!)
Sweet & Tangy Southwestern Dressing
1/4 cup agave nectar
4 TBS fresh lime juice (use the zest too, if desired)
3 TBS apple cider vinegar
1/2 tsp. cumin
1/4 tsp. salt
Whisk well to combine.
Jesus said to them, “The time has come for the Son of Man to
receive his glory. It is a fact that a grain of wheat must fall to
the ground before it can grow and produce much more wheat.
If it never dies, it will never be more than a single seed.
John 12:23-24 (ERV, highlight mine)
In the above verse, Jesus was comparing his approaching death to the paradox that a grain of wheat must die (be buried) in order to produce a great harvest of more wheat.
Jesus’s death and burial allowed for the great harvest of believer’s souls. His sacrifice was the payment needed to cover our sin and put us in right standing with God – something we can never do on our own.
And just as the buried wheat, He certainly did not remain in the ground. His harvest continues to grow. I love Jesus for what He has done, and I love that He provided this analogy. I’ll strive to remember it whenever I make this recipe. ♥
