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Easy Bulgur Salad in a Jar
25 min
Main
Salad
Servings
(1 litre jar per serving)
Total
25 minPrep
15 minCook
10 minSwap out
gluten
Free from
soy
peanut
tree nut
sesame
Ingredients
Bulgur
-
2 cups (280 g)uncooked extra coarse bulgur
-
2 cups (480 mL)water
Dressing
-
¼ cup (66 g)tomato paste
-
¼ cup (60 mL)water
-
2 Tbsp (30 mL)extra virgin olive oil
-
1lemon, juiced
-
½ tspsalt
Assembly
-
2 cups (360 g)cooked brown lentils
-
1cucumber, diced
-
1medium red onion, thinly sliced
-
1 cup (135 g)green olives, halved
-
2 cups (300 g)cherry tomatoes, halved
-
1 cup (15 g)fresh parsley
Directions
- Add the bulgur and water to a medium pot. Bring to a boil, reduce to a simmer, cover and cook for 15 minutes*.
- Turn off the heat, stir the bulgur, cover, and let rest for 10 more minutes. Then rinse under cold water.
- Meanwhile, add the dressing ingredients to a bowl. Mix well.
- Fill the mason jar with the dressing at the base, followed by the cooked bulgur, then lentils, cucumber, red onion, olives, tomatoes, and parsley. Enjoy!
Notes
- β Pomegranate molasses can be found in many Middle Eastern or Mediterranean supermarkets. If this ingredient isn't available to you, try substituting it with pomegranate juice and maple syrup, or cranberry juice concentrate.
- * There are many different varieties of bulgur. Be sure to cook yours according to the package instructions.
Storage
- The salad can be stored in mason jar in the fridge for up to 4 days.
Let us know what you think
Watch it step-by-step!
Plate method
The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
Grains & Starches 31%
• uncooked extra coarse bulgur
Proteins 15%
• cooked brown lentils
Fruits & Veggies 54%
• tomato paste
• lemon
• cucumber
• medium red onion
• green olives
• cherry tomatoes
• fresh parsley
Calcium
No significant sources of calciumFat
• extra virgin olive oil
• green olives
Nutrition info
Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.
Leave a comment
I wasn't sure that I was going to like this since I don't love lentils, however this was surprisingly good! It was also easy to put together, and it was very filling. Loved it!
This was very easy to put together and with the power of a rice cooker and canned lentils, it was just chopping! Will be meeting this one again!
This is great! I swapped the dressing for the tahini dressing because thatβs what I had on hand and it is delicious. Next time I may add sprinkles of sunflower seeds. Fast easy and not too expensive. I used canned lentils.
This is so tasteful and easy to make in advance for those long and busy workdays.
Also made it a few times with Orzo instead of Bulgar (because I run out of the Bulgar).
Make this all the time, super flavorful!
Het was echt lekker. Ik heb 2 porties gemaakt, heb ik morgen ook lunch die al klaar is. Heerlijk, dank je PUL
I prepped 3 salad jars yesterday and had the fourth portion in a bowl directly. So good! I ordered the pomegranate molasses just for this recipe and I'm not disappointed π Next time I'll use a different grain, like pearl barley. I think it will work really well in this one.
So flavorsome and fresh! I prep these on Sundays for lunches the rest of the week.
Rave review, glowing reviewβ¦. Iβm def the biggest fan of this recipe. Thank you thank you thank you!
Brought this to work for lunch and felt very fancy :) I did quinoa instead of bulgur and followed everything else. Very, very yummy and will definitely be doing this again! Thank y'all for your beautiful creativity.
Wow! My taste buds are dancing!
This is so good! And it's amazingly filling -- in a lasting way. I usually hit a slump and feel hungry mid-afternoon, but having this for lunch left me very satisfied until dinner. Perfect lunch to pack for work!
I was so skeptical about tomato paste in a salad dressing even though I grew up in the middle east where itβs commonly used in many dishes, but it was amazing!
I served the salad over a bed of greens for extra nutrition and crunch. The olives were absolutely my favorite! My family loved it too - thank you!
When substituting the Pomegranate Molasses with Lemon & Agave, what would be the substitution ratio ?
Sadia, this salad is brilliant and has become a regular lunch for us. Especially the dressing---so wonderful! Thank you :)
This has become a staple in my lunch rotation, stacked into small mason jars and they stay fresh all week! I do find the tomato paste in the sauce to be a bit overwhelming so Iβve been upping the pomegranate molasses to 3-4T which in my opinion balances everything out perfectly
i literally made this every day for like a month. must try π€
It was good. But I have had even better recipes from pickuplimes.
This salad is my current obsession! And living in Saudi means an endless supply of pomegranate syrup to make this dressing :D I am actually bringing a few bottles to my family over the summer, so they can try this recipe! It's Bomb!
Love this recipe sooo much! Had a bit of trouble finding the pomegranate syrup at first but the recipe is so yummy!
I find this recipe very enjoyable but mostly in the first two days. The chewiness of the bulgur is great!
What an awesome homepage, so detailed and userfriendly, great job!!
Greetings from Vienna (Austria)
Never disappointed. Thanks so much for sharing this recipe. I'm so not a salad person, but have tried almost all your salad recipes and enjoy them all. This one was especially hearty! I added a bit of hot sauce to make it spicy!