• Delilma Nutrition

Bulgar Wheat Salad

Benefits: Supports with weight loss as it filling complex carb, a rich source of protein, a rich source of Manganese and Magnesium


2 cups Bulgur Wheat dry

3 cups boiling water

1/4 cup tomato paste

2 tablespoons roasted red pepper paste

1 tsp. Salt or more to taste

1/4 cup olive oil

1 cup cucumber diced

1 red bell pepper diced

3/4 cup green onion chopped

1/3 cup fresh parsley chopped

3/4 tsp. cumin powder

1 lemon juiced

1/3 cup purple onion optional

2 tablespoons Jalapeño Pepper optional if you like spicy


  1. In a bowl, soak the bulgur with the boiling water for 20-30 minutes

  2. Mixing occasionally until they are soft and tender

  3. Dice and chop all ingredients

  4. In a frying pan bring the olive oil, salt, tomato, and pepper to simmer and keep cooking on low for about 5-7 minutes

  5. Stirring occasionally to form a creamy tomato paste base

  6. Turn off the heat

  7. Add in the bulgur and mix to coat well with the tomato paste

  8. Allow the bulgur to cool down for about 10 minutes

  9. In a bowl, add in all the salad ingredients with the bulgur, lemon juice, and cumin

  10. Taste to see if you prefer to add more salt

  11. Serve right away or cool in the fridge to serve cold


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