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Vegan Bulgur Salad with Minted Sumac Dressing

October 24, 2016
vegan, bulgar, freekeh, salad

The original recipe for this salad called for freekeh, which I have seriously been wanting to try. And I have seen freekeh in the grocery stores plenty of times in Kuwait. But, when it came time to buy some, it was no where to be found. So, this became a bulgur salad with minted sumac dressing. And it was still really good. I decided this super quick and easy recipe would be a perfect meal prep day pairing to go with the much more time consuming Whole Wheat Cream Cheese Pumpkin Muffins.

I’m trying to get into the fall mood with the muffins, but the truth is that it’s still just way too hot here for anything heavier than this salad for lunch.

Here’s what you need: (for 8 servings)

vegan, bulgar, freekeh, salad

Everything together for super fast prep time.

  • 2 cups uncooked bulgur (or Freekeh!)
  • 1/4 tsp salt
  • 3-4 Tbsp extra virgin olive oil
  • 4-5 Tbsp lemon juice
  • 2 Tbsp lemon zest
  • 4 cloves garlic, pressed or chopped
  • 2 tsp sumac
  • 2 cups grape or cherry tomatoes, halved or quartered
  • 2 cups diced seedless cucumbers
  • 1/2 cup chopped mint

For the dressing, I shaved off a few calories by using only 3 Tbsp of EVOO and increasing the lemon juice to 5 Tbsp.


  1. Cook bulgur (or freekeh) per package directions.
  2. Chop cucumbers, tomatoes; add to large mixing bowl
  3. In a small bowl, whisk the EVOO, lemon juice, lemon zest, garlic, and sumac together.
  4. When the bulgar is done, mix in half of the dressing.
  5. Cool bulgar for 10 minutes
  6. Mix bulgur in with veggies, add the rest of the dressing, and then add in mint.

While my muffins were baking, I started the bulgur. I had the rest of the recipe completely done before the muffins were out of the oven. All it took was a quick chopping of the tomatoes, cucumber and mint and throwing the dressing together. To save even more time, I only halved my tomatoes instead of quartering them.

Once the bulgur was done, I mixed half the dressing into it. After it cooled for 10 minutes, I mixed the bulgur with the the veggies and the rest of the dressing. The mint went in last, and voila! Lunch for the next week = finished. How easy was that?

I do wish I had remembered to try this in a pita because that sounds extra yummy but I forgot to pick any up. It is still really great all by itself though. And, we were lucky and ended up with some extra delicious cherry tomatoes. This is equally good served chilled, at room temperature, or warmed up just a little bit.

Here’s the nutrition breakdown:

  • 277 calories, 8 grams protein, 43 grams carbs, 8 grams fat

Freekeh remains on the “To Try” list but the bulgur was still a nice change from all of the quinoa I’ve been making. So now that I’ve turned one of my few freekeh recipes into a bulgur recipe, what are your favorite freekeh dishes? All suggestions welcome!

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