Salad can have a habit of being a bit boring, yep I said it salad can be a bit boring. I take a packed lunch with me to work most days and at times it can become a little boring. Same thing day in and day out, that is where this salad can come to the rescue. This pea and mint bulgur wheat salad
Pea and Mint
This is a classic flavour combination, usually reserved for soups but also great in salads. I first came across this recipe in the Comptoir Libanais cookbook. In recent years I have become a huge fan of Lebanese food, after spending some time in the Middle East I just fell in love with it. A lot of the dishes are vegetarian-friendly. And in many cases vegan-friendly.
The flavours are fresh and the dishes are often healthy. The food is always well seasoned with fresh herbs and spices.
Pomegrannet
As with a lot of Middle Eastern food, pomegranate is an integral part of the dish. It adds a lovely natural sweetness and crunchiness to this salad, adding another layer of taste and texture.
This pea and mint bulgur wheat salad makes a wonderful side dish. But it also makes a great lunchbox meal. I have taken it to enjoy at work a few times and it is a wonderful alternative to sandwiches.
Dressing
The dressing is a simple mix of olive oil and cider vinegar, salt and a little ground black pepper. I like to mix the dressing and keep it on the side until I am ready to eat the salad. This is a really good thing to do if you are taking it to work for your lunch. This will help to keep the delicate flavours of the salad perfect and your bulgur wheat fluffy.
Pea and Mint Bulgur Wheat Salad
Ingredients
- 300 grams dry bulgur wheat (1 and 1/3 cup)
- 150 grams fresh or frozen peas (1 cup)
- 1 small bunch fresh mint leaves roughly chopped
- 1 small bunch flat leaf parsley leaves roughly chopped
- 1 medium pomegranate – seeds removed
- 5 teaspoons cider vinegar
- 5 teaspoons olive oil
- 1 pinch salt
- 1 pinch ground black pepper
Instructions
- Place the bulgur wheat in a large bowl and cover it with lukewarm water and leave it for 45 minutes. Then drain any water that is left over in the bulgur wheat and fluff it up using a fork. Then place it to one side.
- Bring the peas to a light boil in lightly salted water and simmer for 5 minutes. Then place the peas in a bowl of very cold water. This will help the peas keep their bright green colour.
- Roughly chop up your herbs.
- Add the cold peas, chopped herbs and pomegranate seeds to the bulgur wheat.
- In a small dish mix the cider vinegar and olive oil together along with a pinch of salt and pepper. When you are ready to serve the dish mix the dressing into the salad.
Notes
- Keep dressing separate if you are not consuming immediately.
- Keep this salad in the fridge and consume within 3 days.
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I love pea and mint together and I’m pretty sure I’ve got some bulgar wheat in the cupboard so this sounds perfect for the warm weather at the moment!
Sounds so fresh!
Thanks, Shauna π
Salads are always best for lunches as they are a full meal and are light as well. I just love your recipe as it is really simple and seems tasteful due to the exotic combination of mint and peas. Can you tell if bulgur wheat is gluten free?
Hi Corrie, from what I understand Bulgur Wheat is not gluten-free so if you suffer from any kind of gluten sensitivity then I would steer clear. Try using buckwheat (the name is deceiving, its not actually a cereal its a fruit seed!) or even quinoa would be a good alternative.
beautiful! peas and mint make one of my most favorite combinations and this is a new and delicious way to take advantage of it!
I couldn’t agree more Grace π thank you.
I love salads of all types, This looks so delicious and I canβt think of a better way to eat it than how youβve prepared it here!
Thank you, Balvinder π
Yum!! I love using bulgur but tend to forget about it. This salad sounds delicious!
Thanks, Ashley. Bulgur is a bit like that cousin you keep forgetting but actually really like π
What a neat dish! Love salads like this — a complete meal. We eat salads like this a lot, so we’d definitely enjoy this. Thanks!
Thanks, John π
This is so delicious!!
Thank you π
those herbs, peas and pomegranate sound so good and fresh! in the mood for bright flavors instead of too heavy, rich and creamy things so this sounds perfect.
Thanks, Heather. I totally agree light and fresh is where I’m at right now too.
What an interesting combo of flavors I have never seen together! I have also never had the experience of eating bulgur wheat before!
Thanks, GiGi, the flavour combination is very European in style maybe its yet to travel across the Atlantic. Hopefully one day it will head over π
Beautiful! I love salad like this – and bulgur is so tasty and easy to work with! Canβt wait to try this, Emma! I also need to check out the Comtoir Libanais!
Comptoir Libanais is a great place with some great cookbooks, thanks, David.
This sounds really fresh and vibrant, I can see it working alongside a few other things or on its own for a light lunch.
Thanks, Caroline. It does make a great side dish to lots of things.
Such a gorgeous salad!! It’s perfect for my lunches next week!
Thanks, Liz π
yummy…delicious
Thank you π
A gorgeous salad!! Love the colors and the pop of crunch from the pomegranate. Great side dish for so many things. Yum. Pinned to all of our favorite boards.
Thank you, my favourite element is the pomegranate, adds a lovely sweet pop in each bite.
Such a pretty and healthful salad! I haven’t had bulgur in a while…need to get some to make this salad soon.
Thanks, Angie π