RECIPE: Summer Bulgur Salad

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Summer Bulgur Salad

1 ½ cups water

1 cup dry bulgur

2 cups diced cucumbers

2 cups diced tomatoes

1 cup finely chopped parsley (Kim used Italian parsley)

½ cup finely chopped cilantro

½ cup finely chopped mint

1 (15-ounce) can low-sodium garbanzo beans, drained and rinsed

1 cup Daisy Cottage Cheese

¼ cup fresh lemon juice

2 tablespoons olive oil

1/8 teaspoon ground black pepper


In a small saucepan, bring the water and bulgur to a boil. Turn off the heat and cover with a lid. Let the bulgur sit for 10 minutes, and then drain any excess water.* Fluff the bulgur, set aside and cool to room temperature. In a large mixing bowl, toss together the cooled bulgur, cucumber, tomatoes, parsley, cilantro, mint, garbanzo beans and cottage cheese. In a small bowl, whisk together the lemon juice and olive oil. Add to salad and mix. Sprinkle with pepper and serve. Refrigerate leftovers in a tightly covered container. Makes about 6 total cups (4 servings of 1 ½ cups each). 365 calories, 10 g fat, 19 g protein.

*After bulgur and water came to a boil, Kim reduced heat to a very low simmer and cooked 8 minutes. There was no excess water to drain. Kim also used a little extra lemon juice and olive oil.

Recipe by with adaptations by culinary dietitian Kim Galeaz, RDN CD