This recipe comes from Marina Arshavskly, a Nutritious Life Master Certified nutrition coach and a board-certified holistic health practitioner.
Bulgur is made by parboiling, drying and cracking (or grinding) wheat berries. It is a whole grain that is high in both folate and fiber. And, because it’s parboiled, it’s also super quick and easy to cook.
This kisir recipe is similar to Mediterranean tabbouleh, but adds tomato paste and some type of hot pepper component for a kick. In this case, the recipe calls for paprika or smoked paprika, but you can also use chili powder or even fresh, diced hot peppers of your liking. For a gluten-free version, you can substitute grains such as quinoa or gluten-free oats for the bulgur.
(Image: Shutterstock)
INGREDIENTS
- 1 cup bulgur (dry product)
- 2 cups water
- 4 cucumbers, finely chopped
- 4 tomatoes, finely chopped
- 4-5 stalks green onion, finely chopped
- 1 handful fresh parsley, finely shredded
- 1 handful fresh mint, finely shredded
- 4 tablespoons avocado oil
- 4 teaspoons tomato paste
- ¼ teaspoon sea salt
- ¼ teaspoon pepper
- 4 teaspoons lemon juice
- ¼ teaspoon paprika or smoked paprika
DIRECTIONS
- Boil a pot of water and pour boiling water over the bulgur. (As a rule of thumb, use 2 cups of liquid to 1 cup of dry bulgur) Cover and let stand for 20 minutes.
- Check the consistency of the bulgur. It should be slightly hard but not too hard. If it seems too hard, add more boiling water and let stand for 5-10 minutes more.
- Finely chop the cucumber, tomato, green onion, parsley, and mint leaves (can be replaced with lettuce). Once the bulgur is ready, fold them together.
- Mix oil, tomato paste, sea salt, pepper, lemon juice and paprika. Note: A traditional kisir salad calls for pomegranate molasses, which has a sweet and tangy flavor. To reduce the sugar content, this recipe substitutes lemon juice for the molasses.
WHY WE LOVE THIS RECIPE
Chewy bulgur is your base, but this recipe adds fresh vegetables and avocado oil, plus spices and fresh lemon juice for a tangy, crunchy component. Bulgur is packed with vitamins, minerals, and fiber while avocado oil is an excellent source of monounsaturated fatty acids and carotenoids. This delicious and nutrient-dense salad will undoubtedly become a staple in your salad rotation, no matter the season.
Marina Arshavskly, a Nutritious Life Master Certified nutrition coach, regularly shares healthy eating tips and recipes on her website, The Leaders System, and on her Instagram account. She is also the author of the Healthy Weight Loss and Balanced Nutrition eBook.
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