Chilled Mediterranean Bulgar Salad
This refreshing Chilled Mediterranean Bulgar Salad is a vibrant twist on the traditional Lebanese Mafroukeh, enriched with the addition of fresh tomatoes and crisp cucumbers. The creamy dressing made from plain Greek yogurt and kefir is infused with aromatic herbs and zesty lime for a delightful flavor burst. Perfect for warm weather, this salad serves as a nutritious side dish or a light meal. Prepare the yogurt dressing the night before to allow the flavors to develop, and enjoy the bulgar absorbing all those delicious notes. Ideal for picnics, barbecues, or a satisfying lunch, this dish is as nourishing as it is delicious.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
bulgur
1 cup (uncooked)
plain Greek yogurt
1 cup (none)
plain kefir
1/4 cup (none)
cucumber
1 (seeded and divided in half)
cilantro
1/4-1/2 cup (finely chopped (can use parsley as a substitute))
green onion
1/2 cup (finely diced)
garlic cloves
3-4 (smashed and minced)
lime juice
1 tablespoon (freshly squeezed)
lime zest
zest from 1/2 lime (zested)
black pepper
1/4 teaspoon (freshly ground)
smoked salt
1/4 teaspoon (or to taste)
mixed grape tomatoes
1 half to full container (quartered or halved)
Instructions
1
For the best flavor, prepare the yogurt dressing the night before serving. Begin by grating half of the seeded cucumber into a mixing bowl.
2
In the same bowl, combine the plain Greek yogurt and kefir with the grated cucumber. If desired, peel the cucumber before grating.
3
Finely slice the green onions (both white and green parts), chiffonade the cilantro (or parsley if using), and smash and mince the garlic cloves thoroughly. Add these to the yogurt and kefir mixture.
4
Zest half of a lime into the mixture, then cut it in half and squeeze the juice over the yogurt blend. Season with salt and black pepper, adjusting to your taste.
5
Mix all the ingredients in the yogurt and kefir dressing until well combined. Cover and refrigerate overnight or for a minimum of four hours to enhance flavor.
6
Once the dressing has rested, combine it with the uncooked bulgar in a separate bowl. Ensure the bulgar is well coated, even though it may seem hard at this point.
7
Cover the bulgar with the yogurt dressing and place it in the refrigerator, allowing it to sit for at least four hours to absorb the flavors and soften.
8
After three hours, dice the remaining half of the cucumber and quarter or half the mixed grape tomatoes. Stir these fresh ingredients into the bulgar salad.
9
If the mixture appears too dry at this stage, whisk together a small amount of additional yogurt and kefir to add creaminess as desired.
10
After a total of four hours, check that the bulgar has softened. Serve chilled, garnished with additional cilantro and a drizzle of high-quality extra virgin olive oil. Enjoy!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Chilled Mediterranean Bulgar Salad?
This salad is a vibrant twist on traditional Lebanese Mafroukeh, featuring bulgur, tomatoes, and cucumbers in a creamy yogurt and kefir dressing.
Is this recipe vegetarian?
Yes, the Chilled Mediterranean Bulgar Salad is a vegetarian-friendly dish.
Do I need to cook the bulgur?
No, the bulgur remains uncooked; it softens by absorbing the flavors and moisture from the yogurt dressing while refrigerating.
Can I use parsley instead of cilantro?
Yes, parsley is an excellent substitute for cilantro in this recipe if you prefer its flavor profile.
How long should the dressing chill before adding bulgur?
For the best flavor, the dressing should be refrigerated overnight or for a minimum of four hours.
What is kefir and why is it used?
Kefir is a fermented milk drink that adds a unique tanginess and creaminess to the dressing while providing probiotics.
How long does the bulgur need to soak in the dressing?
The bulgur should sit in the yogurt dressing for at least four hours to ensure it softens properly.
Can I make this salad ahead of time?
Yes, this salad is ideal for making ahead as the flavors develop and the texture improves with time in the refrigerator.
What type of yogurt is best for this recipe?
Plain Greek yogurt is recommended for its thick consistency and rich flavor.
What can I use as a substitute for smoked salt?
If you do not have smoked salt, regular sea salt or kosher salt can be used and adjusted to your preference.
How many garlic cloves are needed?
The recipe calls for 3 to 4 garlic cloves, which should be smashed and minced thoroughly.
Should I peel the cucumber?
Peeling the cucumber is optional; you may peel it before grating if you prefer a smoother texture in the dressing.
When should I add the tomatoes?
Add the quartered or halved mixed grape tomatoes after the salad has chilled for at least three hours.
Is this recipe gluten-free?
No, bulgur is a wheat product and contains gluten.
How do I serve this salad?
Serve it chilled, garnished with fresh cilantro and a drizzle of high-quality extra virgin olive oil.
Can I use lemon instead of lime?
Yes, lemon juice and zest can be used as a substitute for lime if you prefer a different citrus note.
What should I do if the salad is too dry?
If the mixture is dry after chilling, whisk together a small amount of additional yogurt and kefir and stir it in for extra creaminess.
What type of tomatoes should I use?
The recipe suggests using one half to a full container of mixed grape tomatoes.
How much bulgur is required?
You will need 1 cup of uncooked bulgur.
What is the inspiration for this dish?
This dish is inspired by Lebanese Mafroukeh but enriched with fresh Mediterranean vegetables.
How do I prepare the cucumber for the dressing?
Grate half of a seeded cucumber directly into the mixing bowl with the yogurt and kefir.
How much lime zest is used?
Use the zest from half of a lime to infuse the dressing with citrus flavor.
Can I use dried herbs instead of fresh?
Fresh herbs are highly recommended for the best flavor, but dried herbs can be used in smaller quantities if necessary.
How long do leftovers last in the fridge?
Leftovers typically stay fresh for 2 to 3 days when stored in an airtight container in the refrigerator.
Is this salad suitable for picnics?
Yes, its chilled nature and sturdy ingredients make it a perfect choice for picnics and barbecues.
What is the texture of the bulgur once finished?
Once it has absorbed the dressing, the bulgur becomes tender yet retains a pleasant, slight chewiness.
Can I add extra vegetables?
Absolutely; feel free to add bell peppers or radishes for extra crunch and color.
How much green onion is used?
The recipe calls for 1/2 cup of finely diced green onions, using both white and green parts.
Is this a main dish or a side dish?
It can be served as a nutritious side dish or as a light, refreshing meal on its own.
How much black pepper is recommended?
The recipe suggests 1/4 teaspoon of freshly ground black pepper, or more to taste.