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Chilled Bulgar Salad

Chilled Bulgar Salad Recipe

This is my twist on a traditional Lebanese salad called Mafroukeh or Mafrouket Labban. I've added tomatoes & cucumbers to the bulgar and kefir and seasonings to the yogurt the night before to make it creamier and more flavorful. This is a great hot weather dish.
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Prep Time 35 mins
Cook Time 4 hrs
Course Salad
Cuisine Middle Eastern
Servings 3 Cup
Calories 281.3 kcal

Ingredients
  

  • 1 cup bulgur, uncooked
  • 1 cup plain Greek yogurt
  • 1/4 cup plain kefir
  • 1 cucumber, seeded and divided in half
  • 1/4-1/2 cup cilantro (parsley can be sub'd)
  • 1/2 cup green onion, finely diced
  • 3 -4 garlic cloves
  • 1 tablespoon lime juice
  • zest from 1/2 lime
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, I prefer smoked salt
  • 1 half to full container mixed grape tomatoes, per preference

Instructions
 

  • This tastes best when you mix the yogurt dressing the night before so the flavors have a chance to meld before adding the bulgar.
  • Grate half the seeded cucumber into the yogurt and kefir. You can peel it if that is your preference.
  • Finely dice green onions, white and green parts. Finely chiffonade the cilantro. Smash & finely mince the garlic. Add all 3 to yogurt/kefir.
  • Zest half a lime then cut it in half and juice it over the yogurt. Add salt & pepper to the yogurt/kefir mix.
  • Mix all the ingredients for the yogurt/kefir mix together and adjust salt & pepper if needed. *Let this sit covered in your fridge overnight* or for a few hours before adding to the bulgar.
  • Mix the yogurt/kefir dressing into the uncooked bulgar. The bulgar will be hard at this point. Store covered in your refrigerator.
  • The bulgar MUST sit in the yogurt/kefir dressing for at least FOUR HOURS in order to absorb it and soften up since it is uncooked.
  • Dice the remaining half of cucumber and quarter or half the tomatoes and stir in at around the 3 hour point of letting the bulgar and yogurt/kefir dressing absorb. If it looks extremely dry at this point you could whisk together a little more yogurt and kefir add it.
  • After 4 hours in the fridge test to confirm bulgar has softened. You can garnish with cilantro and a splash of good quality extra virgin olive oil. Enjoy!

Your Own Notes

Nutrition

Serving: 370gCalories: 281.3kcalCarbohydrates: 63.1gProtein: 10.5gFat: 1.2gSaturated Fat: 0.2gSodium: 311.9mgFiber: 14.6gSugar: 3.8g
Keyword Grains, Vegetable
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