Vegetable Bulgur Salad with Tahini Dressing
Whole wheat bulgur, chickpeas, crisp vegetables and fresh herbs layered in a creamy tahini dressing spiked with cumin and red pepper. Substantial enough to serve as a main dish, and the flavors get even better overnight.
Ingredients
Dressing:
- ¼ cup fresh lemon juice
- 1 tablespoon white wine or rice vinegar
- 1 finely choppd garlic clove
- ½ teaspoon fine sea salt
- ¼ cup tahini
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon crushed red pepper
- 2 teaspoons ground cumin
- 2-3 tablespoons cold water
Tabbouleh Salad:
- ¾ cup medium bulgur
- Kosher salt
- 2 cups chopped tomatoes (about 1 pound)
- 2 cups chopped English or Persian cucumbers
- 1 14-ounce can chickpeas drained
- 1 ½ cups crumbled feta cheese
- 4 green onions with 3 inches of green tops attached thinly sliced
- 2 - 3 cups baby arugula, spinach or torn Romaine lettuce leaves
- ¼ cup each fresh cilantro, parsley and mint leaves picked off the stem
Instructions
Make the dressing
- Put ¼ cup fresh lemon juice, 1 finely choppd garlic clove, and ½ teaspoon fine sea salt in a small mixing bowl or work bowl of a mini food processor. Let it sit for 10 minutes to dissolve the salt and mellow the garlic. Add ¼ cup tahini, 3 tablespoons extra-virgin olive oil, 1 teaspoon crushed red pepper, 2 teaspoons ground cumin, and 2-3 tablespoons cold water. Whisk or process until the dressing is blended and smooth (add more water if needed to reach a thick, pourable consistency). Taste and season with more salt if needed.
Make the salad
- Fill a saucepan of water to a boil with salt to taste. Add ¾ cup medium bulgur and cook 5 minutes. Turn off the heat and let sit for 15 minutes. Drain, transfer to a shallow bowl or spread on a baking sheet to cool.
- Layer the ingredients into your bowl or container: Start with ½ cup of the tomatoes, followed by the same amount of bulgur, cucumber and chickpeas. Sprinkle with the cheese, some of the green onion, salad greens and herbs. Repeat until you've used everything. Pour the dressing over the top.
Video
Notes
- Store the salad in a large covered container in the refrigerator 3-4 days.
- Make individual servings for grab-and-go meals by layering the ingredients into small covered jars or meal-planning containers.
Nutrition
Calories: 309kcalCarbohydrates: 23gProtein: 11gFat: 21gSodium: 627mgFiber: 5gSugar: 5g
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