Recipe: Fresh Bulgur Wheat Salad

I’m always looking for some tasty vegetarian recipe’s to add to the weekly dinner table. Vegetarian doesn’t have to seem “boring” or “tasteless”, it’s just about changing the way we think. I believe there is too much focus on meat being the centerpiece of a meal to where our society is consuming far too much, resulting in over production, waste, un-sustainability in future production, not to mention the health hazards such as cancer, high cholesterol, type 2 diabetes,…etc. Of course having a piece of meat on occasion is part of a healthy diet, but we have to remember it’s not the only way to get protein into our diet and when we do eat meat we have to remember we only need a very small amount…about the size of our palm. Healthier sources of protein would include nuts, legumes, fish and chicken.

I know I’m doing my stomach and the environment a favor when I make the conscious decision to add a few vegetarian meals to my weekly dinner menu! The recipe below was enough to fill the stomach of 2 adults and 3 children as a complete meal.


  • 250 grams of bulgur wheat
  • 2 medium-sized pimento peppers
  • 1/2 cucumber
  • 1 can of chickpeas’ (240 g) or cook yourself
  • 1 small can of corn (150 g) or cooked from frozen
  • handful of fresh coriander
  • 1 lemon
  • 10 fresh mint leaves
  • 1 tbsp cayenne pepper
  • salt & pepper to taste
  • olive oil


Cook your bulgur wheat according to the instructions on the packet and set aside to cool.

Dice the cucumber and pimento peppers into small cubes. Rinse your corn and chickpeas’ (unless cooking fresh), squeeze the lemon, chop the herbs, and combine all the ingredients into a bowl (I know I didn’t mix it together in the photo above.I was trying to make it look pretty, but I did mix it together before serving:-). Add salt and pepper, and olive oil according to taste. Remember olive oil is our friend and our body needs about 5-6 teaspoons of healthy oil a day!

I hope after trying this dish you’ll agree with me that eating a few vegetarian meals a week is tasty and fun. From the nutty flavor of the bulgur wheat, to the crunch of the cucumber! Add to that the fresh taste of lemon, mint, and coriander, with a gentle kick from the cayenne pepper. Enjoy!

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