Tired of the same old lunch routine? Let’s shake things up with a salad that’s anything but boring! This vibrant Pesto Bulgur Salad is a powerhouse of texture and flavor. We’re talking hearty, nutty bulgur wheat, bright pops of edamame, juicy cherry tomatoes, and creamy feta, all brought together with a zesty lemon-pesto dressing. It’s the kind of meal that’s satisfying, packed with plant-based protein, and comes together in under 30 minutes. Perfect for meal prep or a light, refreshing dinner!
Ingredients
• 2½ cups / 590 ml water
• 1¼ cups / 225 g uncooked bulgur
• ¼ cup / 60 ml fresh lemon juice
• 3 tablespoons / 45 ml pesto
• 2 cups / 300 g fresh or thawed frozen shelled edamame
• 2 cups / 300 g cherry tomatoes, halved or quartered
• ⅓ cup / 45 g crumbled reduced-fat feta cheese
• ⅓ cup / 35 g thinly sliced green onions
• 2 tablespoons / 8 g snipped fresh parsley
• ¼ teaspoon / 1 g ground black pepper
• Fresh parsley sprigs for garnish (optional)
Instructions
1. Cook the Bulgur: In a medium saucepan, bring the water to a rolling boil. Stir in the bulgur, reduce the heat to a simmer, and cover the pan. Cook for about 15 minutes or until the bulgur is tender and most of the water is absorbed. Transfer the cooked bulgur to a large bowl.
2. Mix the Salad: In a small bowl, whisk together the lemon juice and pesto to create the dressing. Pour this over the cooked bulgur. Add the edamame, cherry tomatoes, feta cheese, green onions, snipped parsley, and black pepper to the bowl. Toss gently to combine all the . Garnish with fresh parsley sprigs if you like, and serve!
Nutritional Information
• Nutrition Facts
• PER SERVING: 313 calories, 12 g total fat (1 g saturated fat), 3 mg cholesterol, 187 mg sodium, 37 g carbohydrates, 10 g fiber, 18 g protein.
Pro Tips
• This salad holds up beautifully in the fridge for 3-4 days. For best results, add the tomatoes and parsley just before serving to keep them from getting soft.
• Feel free to customize! Swap the edamame for chickpeas, or use crumbled goat cheese instead of feta. Toasted pine nuts or sunflower seeds would also add a lovely crunch.
• For an extra layer of flavor, add a clove of minced garlic or a pinch of red pepper flakes to the lemon-pesto dressing.
• Serve this salad warm or chilled. It’s a fantastic standalone meal, but also works wonderfully as a side dish or stuffed into pita bread for a portable lunch.
FAQ
Q: How can I make this pesto bulgur salad vegan
A: To make this salad vegan, simply use a dairy-free pesto (check the label for cheese like Parmesan) and substitute the feta with a plant-based feta alternative, or omit it. The salad is still delicious and balanced without the cheese.
Q: Is this bulgur salad a good source of vegetarian protein
A: Yes, this is an excellent source of plant-based protein. A single serving packs 18 grams of protein, primarily from the combination of hearty bulgur wheat and edamame, making it a very satisfying and complete vegetarian meal.
Q: Can I use a different grain instead of bulgur
A: Absolutely! If you don’t have bulgur, this salad works wonderfully with other grains. Quinoa is a great gluten-free option, farro provides a chewier texture, and couscous can be used for an even quicker preparation. Simply cook your chosen grain according to its package instructions.
Q: How long does this salad last for meal prep
A: This Pesto Bulgur Salad is perfect for meal prep and will stay fresh in an airtight container in the refrigerator for 3-4 days. For the best texture, you can wait to add the cherry tomatoes and fresh parsley just before serving.
