Bulgur is always a good idea, right?
Classic salad meets autumn vibes – Light, herby, and vibrantly flavored, this salad makes a tasty meet-up of seasonal ingredients and the all time favorite bulgur. Made with fresh herbs, chopped vegetables, bulgur and pre-cooked chestnuts, this Middle Eastern-style salad is like a pimped and modern interpretation of the classic tabbouleh. If you are looking for a healthy and easy to prepare lunch: Voila. I like to prepare it over the weekend and keep it in the fridge all week long for healthy lunches. And if you have any leftovers in the fridge, this salad is the perfect option to be creative and combine all your leftovers into an amazing dish. My personal pro-tipp!
Bulgur – a powerhouse full of health benefits
If you’re not familiar with this grain yet, no worries. It’s a chewy and nutty-tasting Middle Eastern grain made from whole wheat kernels that have been parboiled, dried and cracked. In addition to being super tasty and way more crunchy than couscous, it’s super healthy — high in fiber and protein, rich in vitamins and minerals and low in fat and calories.
Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat durum grain. Compared to refined carbs made with enriched or refined wheat, this wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients. It is also an excellent source of filling fiber, contributing to about one-third of the recommended daily allowance. Bulgur is low in fat, high in minerals plus it’s a good source of plant-based protein – the building block of hair, skin, and nails. And last, but not least an important advice: It’s not gluten-free. (For all people allergic to gluten, replace the bulgur with quinoa – its a really good alternative)
And now let the bulgur-magic happen…
To begin, prepare the bulgur. Since it’s already partially cooked, all you have to do is place it in a bowl with boiling water, cover it with plastic wrap and let it steam for 30 minutes, or until all of the water is absorbed. Fluff up the cooked grains with a fork… Then combine it with the vegetables, herbs, chestnuts and all spices you want to add.
For the extra wow-effect: Now, roast the cashew nuts with the chopped garlic. For serving, garnish the bulgur-mixture with cilantro, the roasted cashew nuts and the pre-cooked chestnuts. If can be served warm or cold – it’s up to you. We love both versions! Have fun while interpreting this recipe with new, crazy ingredients to spice it up!
Enjoy and hear from you soon, guys!
your team from Rast.Los.Gelöst
Spicy bulgur-cilantro salad with chestnuts & roasted cashewsPrint recipe
- 2 cups bulgur
- 3 large garlic clove, finely minced
- 1 teaspoons salt
- 1/3 cup diced red onion
- 1 red bell pepper, diced
- 1 small cucumber
- 1/3 cup cashew nuts
- 1/3 cup pre-cooked chestnuts
- 1 cup finely chopped red cabbage
- 1/2 cup finely chopped fresh cilantro
- 1/3 cup finely chopped fresh parsley
- 1/4 cup fresh lemon juice, from 1-2 lemons
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon cumin
Combine bulgur and 3 cups of boiling water in a medium bowl.
Cover the bowl tightly with saran wrap and let sit for 25-30 minutes, or until all of the water is absorbed.
Stir in juice, oil, and garlic. Cool to room temperature.
Chop the herbs, red cabbage, the onions as well as the cucumber.
Combine the bulgur mixture and the remaining ingredients in a large bowl; toss gently to coat.
Season to taste with more salt, pepper, sugar or lemon if desired.
Now, roast the cashew nuts with the chopped garlic.
Garnish the bulgur-mixture with cilantro, the roasted cashew nuts and the pre-cooked chestnuts.
For people allergic to gluten: Replace bulgur with quinoa and make it a glutenfree meal for you!