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Bulgur with tomatoes and herbs

by Ada Parisi
12018 views 5 min read
Bulgur con pomodori ed erbe aromatiche

Good morning, Today we make a fresh salad of bulgur with tomatoes and herbs, a typical dish called Lebanese Tabbouleh. As with summer tomatoes are finally arrived, Today we experience together the bulgur in a fresh and light recipe, perfect for the summer heat. And find many other cold summer dishes from all my OF SALAD RECIPES PASTA AND RICE.

What is bulgur and how to prepare

The bulgur, original Middle Eastern food, derived from the processing of wheat: in practice this is broken wheat, with different grain sizes, the bigger one, up to 4 mm, It is used in soups or stews. While the smaller one is used in salads or in cooking pilaf. I used the latter type, because I'm based loosely on the tabbouleh recipe. The tabbouleh is a cold plate Lebanese, that doesn't require cooking the bulgur, in order to maintain its nutritional properties (especially B vitamins, PP and E).

In tabbouleh bulgur is washed with cold water and then held to soak in lemon juice and tomato water for at least an hour. This wheat will absorb the liquid and become soft swelling, without detracting from the high temperatures the vitamins present in the food.

So the bulgur is drained and seasoned with salt, papá, extra virgin olive oil, fresh onions, chopped parsley and Mint, the pulp of fresh tomatoes. In some variants are also added cucumbers, that I could not put because I love them but they hate them family. I also added a little’ Marjoram and chives between herbs.

The bulgur should have a slightly sour, very aromatic. If you want to prepare it the day before, do it as well but without putting tomatoes, that with the passage of the hours will soften making the dish unpalatable. Add them only at the last moment, before serving. I added almonds not peeled and toasted not because I always like to have something crunchy to chew. The bulgur with tomatoes and herbs is a very tasty cold dish, of course vegetarian and vegan and I'm sure, If you love Mediterranean flavors, you will love it. Have a good day!

Bulgur con pomodori ed erbe aromatiche


Portions: 4 Preparation: cooking:
Nutrition facts: 250 calories 20 fat
Rating: 5.0/5
( 1 voted )


200 grams of bulgur

a bunch of parsley

a sprig of mint

a little 'marjoram and chives (There are in the original recipe)

the juice of two lemons (But even three if you like more sour)

400 grams of tomatoes like Piccadilly

2 spring onions

a handful of almonds not peeled (There are in the original recipe)

salt and pepper, to taste

1 cucumber (If you like)

extra virgin olive oil, to taste


Per preparare l'insalata di bulgur (tabbouleh) you must not even light a fire. Mettere il bulgur in uno scolapasta a maglie sottili e lavarlo a lungo sotto l'acqua corrente: l'acqua dovrà risultare completamente limpida.

Tagliare a metà i pomodori e raccogliere in un bicchiere l'acqua di vegetazione. Put the bulgur in a large bowl, aggiungere l'acqua di vegetazione dei pomodori e il succo di limone. Mix, cover with plastic wrap and leave to rest for at least 30 minutes. At the end of the rest period, taste the bulgur to verify that the wheat has softened and if, possibly, volete aggiungere ancora un po' di succo di limone. Season with plenty of extra virgin olive oil.

Cut the tomatoes (You can remove the outer skin, If they were to have a thick skin, or leave them in their skins). Finely chop the Mint, parsley and spring onions, including the green parts, and join the tabbouleh. Season with salt and pepper and mix well. Add the tomatoes and, If you want, chopped cucumber. Stir and taste again for salt. Tritare grossolanamente le mandorle e decorare l'insalata di bulgur aggiungendo qualche foglia di menta e di prezzemolo. Serve immediately. Bon appétit!

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Silvia June 6, 2017 - 15:13

Would be fine with Cous Cous precooked, true ?
Tell me to tell, because the supermarket never found this bulgur !
Hello, take this opportunity to tell you that you are very good !

Ada Parisi June 6, 2017 - 15:17

Hello Silvia, but certainly… same procedure. Taste every now and then the consistency of couscous because I do not know well the steeping times… Thanks for everything, a hug and let me know! ADA

Mila June 1, 2017 - 11:23

I love these preparations!!!!!

Ada Parisi June 1, 2017 - 13:26

Hi Mila, Thanks! Good to see you again! a hug, ADA


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