Nectarine and basil bulgur salad is summer in a bowl — juicy stone fruit, creamy white beans, and cool torn basil over tender bulgur with a lemony dressing. Sweet, savory, and herby in the same bite, it's the salad I make the moment nectarines show up at the market.
Tired of the same old boring summer salads? Get ready to awaken your taste buds with this vibrant Nectarine and Basil Bulgur Salad! This isn’t just a side dish; it’s a full-blown meal that perfectly captures the essence of summer in a bowl. We’re talking juicy, sweet nectarines, aromatic fresh basil, and a nutty base of bulgur wheat that soaks up all the incredible flavors. We’ve also added creamy cannellini beans for a satisfying protein boost, making this salad hearty enough to be the star of your lunch or dinner table. It’s fresh, filling, and fantastically easy to make!
Ingredients
• ½ cup / 90g (3.17 oz) bulgur wheat
• 5 medium nectarines, pitted and thinly sliced
• 2 cups / 40g (1.41 oz) torn fresh basil leaves
• 1 cup / 175g (6.2 oz) cooked cannellini beans, rinsed and drained
• ¾ cup / 115g (4.1 oz) finely diced red onion
• 3 Tbs. / 45 ml (1.5 fl oz) fresh lemon juice
• 2 Tbs. / 30 ml (1 fl oz) olive oil
• 1 clove garlic, minced, optional
• Salt and freshly ground black pepper, to taste
Instructions
1. Cook the bulgur wheat according to package directions. Once cooked, drain any excess water and set it aside to cool completely before transferring to a large mixing bowl.
2. To the bowl with the cooled bulgur, add the sliced nectarines, torn basil leaves, cooked cannellini beans, diced red onion, lemon juice, olive oil, and minced garlic (if using).
3. Gently stir all the together until they are well combined. Season generously with salt and freshly ground black pepper to your liking.
4. For the best flavor, cover the bowl and chill the salad in the refrigerator for at least 1 hour, or up to 4 hours, before serving. This allows the flavors to meld together beautifully.
Nutritional Information
• Nutrition Information
• Calories: 276
• Protein: 9 g
• Total Fat: 8 g
• Saturated Fat: 1 g
• Carbohydrates: 47 g
• Cholesterol: 0 mg
• Sodium: 114 mg
• Fiber: 9 g
• Sugar: 16 g
Pro Tips
• To make this recipe gluten-free, simply swap the bulgur wheat for an equal amount of cooked quinoa or millet.
• No nectarines on hand? This salad is equally delicious with ripe peaches, plums, or even chopped apricots.
• For the best texture, if making this salad ahead of time, add the fresh basil just before serving to prevent it from wilting.
• Enhance the salad with extra crunch and flavor by adding ½ cup of toasted walnuts, pecans, or crumbled feta cheese (or a vegan alternative).
FAQ
Q: Is this nectarine bulgur salad a good source of plant-based protein
A: Yes, this salad is a great source of plant-based protein. The combination of nutty bulgur wheat and creamy cannellini beans provides 9 grams (0.32 oz / 9.1 g) of protein per serving, making it a hearty and satisfying vegetarian meal.
Q: How can I make this bulgur salad gluten-free or vegan
A: To make this recipe gluten-free, simply replace the bulgur wheat with an equal amount of cooked quinoa or millet. The salad is already naturally vegan as written. If you add cheese for extra flavor, be sure to use a plant-based feta alternative to keep it vegan.
Q: Can I make this vegetarian salad ahead of time for meal prep
A: Absolutely! This salad is perfect for meal prep. For the best texture, combine all ingredients except the fresh basil and store it in an airtight container in the fridge for up to 3 days. Stir in the torn basil leaves just before serving to keep them from wilting.
Q: What other beans can I use if I don’t have cannellini beans
A: If you don’t have cannellini beans, you can easily substitute them with other cooked beans like chickpeas (garbanzo beans) for a similar texture and protein boost, or even white navy beans.
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Nectarine and Basil Bulgur Salad
Ingredients
Method
- Cook the bulgur wheat according to package directions.
- Once cooked, drain any excess water and set it aside to cool completely before transferring to a large mixing bowl.
- To the bowl with the cooled bulgur, add the sliced nectarines, torn basil leaves, cooked cannellini beans, diced red onion, lemon juice, olive oil, and minced garlic (if using).
- Gently stir all the together until they are well combined.
- Season generously with salt and freshly ground black pepper to your liking.
- For the best flavor, cover the bowl and chill the salad in the refrigerator for at least 1 hour, or up to 4 hours, before serving. This allows the flavors to meld together beautifully.
