Bean and Bulgar Salad Submitted by Stephanie Price

Prep Time: 30 minutes
Serving Size: ½ cup
Servings per Recipe: 10
Bean and Bulgar Salad


  • 2/3 cup bulgar
  • 2 cups of water
  • 3 Tbsp extra virgin olive oil divided into 2 Tablespoons and 1 Tablespoon
  • 2 garlic cloves, minced
  • 1 can (~15 oz) cannellini beans, drained and rinsed
  • ½ cup roasted red pepper
  • ¼ cup pitted Kalamata olives, chopped
  • ¼ cup fresh Italian parsley, chopped
  • 1 small zucchini, chopped (approximately 1 cup)
  • 3 Tbsp fresh lemon juice
  • Salad greens (optional for plating)


  1. In a medium saucepan bring 2 cups of water to a boil and add bulgar. Cover pan and simmer for 12 minutes or until bulgar is soft. When bulgar is cooked drain if needed and put it on a dinner plate to cool.
  2. In a small ramekin put the 1 Tbsp of oil and the garlic. Microwave for 30 seconds to cook the garlic briefly.
  3. In a large bowl put the beans, the red pepper, the olives, the chopped parsley and the zucchini
  4. When the bulgar and garlic are both cooled down add them to the bowl with the other ingredients and add the lemon juice and the remaining 2 Tbsp of olive oil.
  5. Put cleaned salad greens on a platter and pile the salad on top.
  6. Taste and season with salt and pepper and serve. Serve.

Nutrition Information, per serving:

Does not include salad greens

  1. 88 calories
  2. 9.7 g carbohydrate
  3. 2.6 g fiber
  4. 1.3 g sugars
  5. 2.6 g protein
  6. 4.8 g fats