Let’s redefine what a salad can be. Forget flimsy lettuce for a moment and imagine something truly substantial—a dish that’s both refreshingly light and deeply satisfying. That is exactly where this incredible recipe, a beloved Turkish classic called Kisir, comes in.
This isn’t just another grain salad; it’s a vibrant, herb-packed Mediterranean bulgur salad recipe where chewy bulgur acts like a sponge, soaking up a tangy and savory dressing. It’s the kind of meal-in-a-bowl that I make on repeat for lunches all week long, and it’s absolute proof that a salad can be the most exciting and filling dish on the table.
Why This Vibrant Salad is a Must-Try
You are going to fall in love with this recipe, and I have a feeling it will become a staple in your kitchen. It’s one of my absolute go-to dishes for lunches, picnics, or a light dinner.
Here’s why it’s so great:
- An Explosion of Fresh Flavor: Forget boring salads! This is a bright and zesty fresh tomato and parsley salad at its core, elevated with mint, cucumber, and a savory dressing. It’s the definition of refreshing.
- Incredibly Simple to Make: There’s no complicated cooking here. If you can boil water, you can make this salad! The process is straightforward and perfect for any skill level.
- Perfect for Meal Prep: This salad tastes even better the next day! The flavors have time to meld together, making it an ideal make-ahead lunch for the week.
- Packed with Nutrients: Filled with fiber-rich whole grains and tons of vegetables, this salad will leave you feeling energized and satisfied, not weighed down.
The Simple Ingredients That Make This Salad Shine
The magic of Mediterranean cooking is using simple, high-quality ingredients to create something extraordinary. This salad is no exception, and a few key players really do the heavy lifting.
Hearty Bulgur Wheat
Bulgur is a fantastic whole grain made from cracked wheat that has been par-boiled, so it cooks up incredibly fast. It has a wonderful nutty flavor and a satisfyingly chewy texture that makes this salad feel substantial and filling. It’s an absolute powerhouse of fiber!
Rich, Fruity Extra Virgin Olive Oil
Good olive oil is the heart of Mediterranean cooking. It brings everything together with its fruity, peppery notes and is packed with healthy monounsaturated fats. Don’t be shy with it! A quality EVOO is essential for the authentic flavor of the dressing.
Tangy Pomegranate Molasses
This is the secret weapon! Pomegranate molasses is a thick, dark syrup made from reduced pomegranate juice. It’s intensely tangy, slightly sweet, and adds an incredible depth of flavor that you just can’t get from anything else. A truly authentic Kisir salad with pomegranate molasses is a taste you won’t forget. Look for one that is 100% fruit with no added sugar.
Your Questions About This Mediterranean Bulgur Salad Recipe, Answered
I get a lot of questions about cooking with new ingredients, so let’s clear up a few common ones!
1.Is this a healthy bulgur salad for weight loss?
Yes! This salad is a fantastic choice if you’re focused on a healthy lifestyle. It’s high in fiber from the bulgur and vegetables, which helps keep you feeling full and satisfied for longer. Plus, it’s packed with nutrients and made with whole-food ingredients, making it a perfectly balanced and supportive meal.
2.Can I make this gluten-free?
Because bulgur is a wheat product, this specific recipe is not gluten-free. However, you can easily substitute the bulgur with an equal amount of cooked quinoa for a delicious gluten-free version! Just prepare the quinoa according to package directions and let it cool before mixing.
3.How long does this salad last in the fridge?
This salad stores beautifully! Keep it in an airtight container in the refrigerator for up to 3 days. The flavors actually get even better as they sit, making it perfect for meal prep.
Now, let’s get to the best part! Here is everything you need to make this beautiful salad.
Ruby Bulgur & Herb Salad (Kisir)
Ingredients
- 2 ½ cups fine bulgur wheat
- 2 ½ cups boiling water
- ¼ cup extra virgin olive oil
- ⅓ cup tomato paste
- ¼ cup Turkish red pepper paste mild or spicy
- 2 cloves garlic minced
- 1 ½ teaspoons Urfa Biber or ½ tsp red pepper flakes
- ¾ teaspoon ground cumin
- ½ teaspoon kosher salt
- 1 ½ tablespoons unsweetened pomegranate molasses 100% fruit
- 3 tablespoons fresh lemon juice from 1 large lemon
- 1 teaspoon ground sumac
- 1 bunch green onions about 8, finely sliced
- 4 firm Roma tomatoes finely diced
- 1 English cucumber finely diced
- 1 red bell pepper finely diced
- 1 ½ cups fresh flat-leaf parsley finely chopped
- ½ cup fresh mint finely chopped
Instructions
- Hydrate the Grain: Place the fine bulgur in a large mixing bowl. Pour the boiling water over it, stir once, and immediately cover the bowl tightly with a lid or plate. Let it stand for 15-20 minutes, or until the bulgur is tender and has absorbed all the water.
- Bloom the Paste: While the bulgur hydrates, warm the extra virgin olive oil in a small skillet over medium-low heat. Add the minced garlic and cook for 30 seconds until fragrant. Stir in the tomato paste, red pepper paste, Urfa Biber, cumin, and kosher salt. Cook, stirring constantly, for 2-3 minutes until the pastes darken slightly and become highly aromatic. Remove from heat.
- Infuse the Bulgur: Uncover the steamed bulgur. Scrape the warm, bloomed paste mixture directly onto the grains. Use a spatula or gloved hands to thoroughly mix and knead the paste into the bulgur until every grain is evenly coated in a rich, ruby color. Set aside to cool slightly.
- Create the Dressing: In a small bowl, whisk together the unsweetened pomegranate molasses, fresh lemon juice, and ground sumac until well combined.
- Prepare the Fresh Components: While the bulgur cools, finely slice the green onions and dice the tomatoes, cucumber, and red bell pepper into a small, uniform size. Finely chop the parsley and mint.
- Assemble and Meld: Pour the dressing over the cooled bulgur and fluff with a fork to combine. Gently fold in the prepared green onions, tomatoes, cucumber, bell pepper, parsley, and mint. For the best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Notes
- On Pastes: Turkish red pepper paste (biber salçası) is key for authenticity. If unavailable, use the best quality red pepper paste you can find.
- Serving: This salad is fantastic on its own, served in crisp lettuce cups, or as a side dish with grilled fish or chicken.
- Make Ahead: Kisir tastes even better the next day. It can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Information
(per serving)- Calories: 278 kcal
- Protein: 7.9 g
- Carbohydrates: 48.4 g
- Dietary Fiber: 11.4 g
- Total Fat: 7.8 g
- Saturated Fat: 1.1 g
- Sodium: 204 mg
- Total Sugars: 3.3 g
- Added Sugars: 0 g
I truly hope you love this dish as much as I do. It’s a wonderful reminder that eating well is all about enjoying vibrant, delicious food that makes you feel amazing from the inside out. This Mediterranean bulgur salad recipe is a perfect starting point for exploring a lifestyle that is full of flavor and joy, not restriction.
Give this recipe a try and let me know what you think in the comments below!
