Veggie Bulgur Salad (Kisir)

Veggie Bulgur Salad (Kisir)

Salad Grains Tabbouleh

I got this recipe from a friend, it is a very popular Turkish/Middle Eastern salad.

Servings per recipe: 6
Calories per serving: 216
Preparation time: 15m
Total cooking time: 40m


  • 1 cup fine bulgur
  • 1 cup boiling water
  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 2 large tomatoes, finely chopped
  • 1 cucumber, diced
  • 2 green bell peppers, finely chopped
  • 1 red bell pepper, finely chopped
  • 7 green onions, finely chopped
  • 1/2 cup minced fresh parsley
  • 1/2 cup minced fresh mint leaves
  • 1 teaspoon red pepper flakes, or to taste
  • 2 tablespoons olive oil
  • juice of 1 fresh lemon
  • 2 tablespoons pomegranate molasses


  • 1   Place the bulgur in a bowl; stir in the boiling water. Cover and let stand for 20 minutes.
  • 2   Meanwhile, heat 2 tablespoons olive oil in a skillet over medium heat. Stir in the chopped onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  • 3   Drain the bulgur and return it to the bowl. Add the cooked onion, chopped tomatoes, cucumber, green and red bell peppers, green onions, parsley, mint, and red pepper flakes. Drizzle with 2 tablespoons olive oil, the lemon juice, and the pomegranate molasses. Toss gently until the salad is thoroughly combined. Serve immediately, or refrigerate until serving.

Nutrion facts:

Total Fat 9.8g 15%
    Saturated Fat 1.0g  
Cholesterol 0mg  
Sodium 19mg  
Potassium 565mg 16%
Total Carbohydrates 30.4g 10%
Dietary Fiber 7.7g 31%
Protein 5.3g 11%
Sugars 6g  
Vitamin A 2155IU  
Vitamin C 81mg  
Calcium 61mg  
Iron 2mg  
Thiamin 0mg  
Niacin 3mg  
Vitamin B6 0mg  
Magnesium 68mg  
Folate 61mcg