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Grilled Veggie Bulgur Salad

Grilled sweet bell peppers and red onions tossed with protein-packed bulgur…an easy side dish that will delight your taste buds while satisfying your healthy eating goals. Win-win!

  • Author: Lori Rodgers
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 one-cup servings 1x
  • Category: Salad, Side Dish
  • Method: Grill
  • Cuisine: Mediterranean
  • Diet: Vegan

Ingredients

Scale

1/2 cup uncooked bulgur, organic

1 1/2 cups filtered water

1/4 teaspoon sea salt

2 large sweet bell peppers, one each red and yellow

I large red onion

Olive oil spray

3 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

1/4 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

23 sprigs of fresh mint, organic

Instructions

Cooking the bulgur

Bring 1 1/2 cups of water to a boil. Add bulgur and 1/4 teaspoon salt and stir. Lower heat and cover with lid. Cook on low for 15 minutes, remove from heat and leave the lid on for 5-10 minutes. Uncover and fluff with a fork.

Prep peppers and onions for the grill

Rinse peppers, cut in half, remove seeds and trim away white inner pith with a paring knife. Cut each half into halves, then into slices approximately 3/4-inch thick.

Peel onion, trim off top and roots, then cut into quarters. Use your hands to separate the onion layers.

Prep a metal or cast iron grill pan by spraying or rubbing with olive oil. Arrange peppers on one side of pan and onions on the other side. Sprinkle veggies lightly with sea salt and freshly ground black pepper then spray with olive oil.

Preheat the grill. Place pan of peppers and onions over a medium flame and turn with long handled tongs after 4-5 minutes so each side gets a nice char but doesn’t burn. Remove from heat and let cool.

While the veggies cool, make the salad dressing. Whisk together olive oil, balsamic vinegar, salt, and pepper in a large serving bowl. Add cooked bulgur and toss.

Roughly chop the peppers and onion into bite-size pieces. Add to bulgur salad and toss gently until well distributed. Top with fresh mint leaves and serve right away. If serving later, hold off on the mint and refrigerate in an airtight container up to three days. Garnish with fresh mint just before serving.

 

Notes

Bulgur is a very versatile grain. High in protein and fiber, it cooks quickly and is quite affordable. Definitely worth adding to your grains repertoire!

Roast the veggies in a 400F oven for 20-25 minutes if you don’t have a grill.

Crumbled vegan feta is an excellent addition to this dish. Stir in with chopped peppers and onions.

Drizzle with balsamic glaze and top with a small sprig of mint to make each serving look even fancier.

Keywords: Grilled vegetables, bulgur, salad, vegan side dish