This recipe was taught to me by my dad, who is the king of coming up with new salad ideas. It’s super satisfying, a bit spicy, a bit tangy, and overall a great dish for any occasion. It also keeps well in the fridge and makes for a great lunch the next day.

This salad requires coarse bulgur wheat, which you could find in most ethnic food stores or health food stores. Bulgur is dried and cracked wheat kernels, usually made from durum wheat. It is also parboiled, which means that when you buy it, it’s already partially cooked and requires little additional cooking. You can find bulgur in a variety of sizes, from very fine to coarse. Using coarse bulgur in this recipe gives the salad a chewy texture.

Bulgur is a whole grain because it contains the entire wheat kernel. It is high in fibre, magnesium, manganese and iron. Adding vegetables and herbs to the salad adds other nutrients, and it’s a versatile recipe in that many different vegetables or herbs can be added, according to your preferences.

Yield: 5 servings | Prep time: 30 minutes

Ingredients

• 1 cup coarse burgul
• 2 cups boiling water
• 2 medium tomatoes
• 1/2 cup artichoke hearts (3 large hearts)
• 1 tbsp diced jalapeño (fresh or pickled)
• 1/4 cup kalamata olives
• 1 cup chopped parsley
• 1/2 cup canned corn
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/4 tsp salt
• Black pepper to taste
• Optional: 1/4 cup pumpkin seeds

Instructions

1. Wash the bulgur well under cold running water.
2. Place bulgur in a heat-safe bowl, add the boiling water, and cover with a plate or lid. Let the bulgur sit in the hot water for 20-30 minutes, until it is soft but still chewy. Drain remaining water.
3. In the meantime, dice the tomatoes, artichokes, jalapeños, and olives, and chop the parsley.
4. Mix in all of the ingredients with the bulgur. Taste and adjust seasoning.

Nutritional Information