Bulgur Wheat Salad

5 from 7 votes
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This bulgur wheat salad is a delicious, nutritious, filling side dish or salad recipe. A healthy earthy dish that gets its spice and flavor from the green bulgur mix.

A serving of Kamounit Banadoura - bulgur wheat salad

In Turkey, it’s called Kısır. In Lebanon, it’s called Kamounit Banadoura and some call it Kibbet Banadoura. Here I am sharing with you how I make the Lebanese version with its flavor-enhancing secret ingredient – the orange peel!

This healthy recipe combines tomatoes, scallions, parsley, and bulgur. The addition of the Kamouneh (the green bulgur mix) gives this dish its irresistible taste. Furthermore, it does not require any cooking as the bulgur wheat will absorb all the tomato juices.

Bulgur Salad Ingredients

For this easy recipe, you need:

  • Fine bulgur wheat: You can find this in many Middle Eastern stores or learn how to at home. For a gluten-free alternative, you could use quinoa.
  • Kamouneh: This green bulgur mixture provides the unique taste of Lebanon. The key ingredients are bulgur wheat, fresh mint, fresh chilies, orange peel, and cumin. The rest are fun fillers.
  • Fresh Tomatoes: Opt for vine-ripened red firm tomatoes for best results.
  • Tomato paste: I love using homemade but you can also use store-bought.
  • Scallions: or green onions – for a bit of spice and freshness.
  • Fresh parsley and mint leaves: these are my favorite fresh herbs to use. If preferred, you can substitute with basil or thyme.
  • Extra virgin olive oil: Make sure to use good quality olive oil.
  • Salt: just a teaspoon salt to season.
Ingredients for bulgur wheat salad

How to Make Bulgur Salad

Follow these simple instructions to make the best bulgur wheat salad.

The first step is to make the green bulgur wheat mix. Add the greens, spices, and bulgur wheat to a food processor and process until finely chopped and well blended. Pause to scrape down the sides of the jug occasionally.

Steps for making green bulgur wheat kamouneh

Also, dice the tomatoes. Then, add the bulgur wheat, tomatoes, tomato paste, green bulgur wheat, and salt in a large bowl. Incorporate all the ingredients by hand or with a spoon.

Set aside for 5-10 minutes or until the bulgur absorbs the tomato juices and gets softer.

In the meantime, chop the parsley, fresh mint, and scallions. You can also add other vegetables you like – so chop them now too.

Chef’s Tip: Make sure to pat dry the greens well before chopping them. If they are added wet to the bulgur wheat mix, it will get a paste-y consistency.

Steps for preparing green bulgur wheat salad

Add everything to the bowl and pour the extra virgin olive oil.

Mix well. Enjoy!

Serving Suggestions

It’s best to eat this dish immediately to enjoy the tangy tomato and herby flavors. Serve with pita bread, radish, cucumber, or even pickles.

A serving of bulgur wheat salad

More Lebanese Recipes

If you try this bulgur wheat salad recipe, let me know how it goes in the comments below. I’d appreciate a recipe card rating and would love to see your recipe recreations – tag me on Instagram @Alphafoodie!

Bulgur Wheat Salad

5 from 7 votes
By: Samira
This bulgur wheat salad is a delicious, nutritious, filling side dish or salad recipe. A healthy earthy dish that gets its spice and flavor from the green bulgur mix.
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Equipment

  • Blender/Food processor

Ingredients 
 

  • 3 oz fine bulgur wheat 1/2 cup
  • 1/2 cup Kamouneh see below
  • 7 oz tomatoes 1 cup chopped
  • 1 Tbsp tomato paste
  • 1.8 oz scallions or green onions, 3 stalks
  • 0.5 oz parsley flat-leaf, 1/2 cup chopped
  • 0.4 oz mint 1/2 cup chopped
  • 1/3 cup olive oil extra virgin
  • 1/2 tsp salt

For the Kamouneh Mix

  • 1 oz onion 1/2 small
  • 0.5 oz spring onion 1 stalks
  • 0.4 oz fresh basil or 1/4 teaspoon dried
  • 0.5 oz green chili 1 medium, or adjust to taste
  • 0.1 oz fresh parsley
  • 0.1 oz fresh mint
  • 1/4 cup fine bulgur wheat
  • dried rose petals just a few
  • 1 tsp cumin powder
  • 1/2 tsp sweet paprika
  • 1/2 tsp dried marjoram
  • 1/4 tsp black pepper
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg

Instructions 

  • Make the Kamouneh (green bulgur wheat mix). Add the greens, spices, and bulgur wheat to a food processor and process until finely chopped and well blended. Pausing to scrape down the sides of the jug occasionally.
  • Dice the tomatoes.
    In a large bowl, add the bulgur wheat, tomatoes, tomato paste, green bulgur wheat, and salt. Incorporate all the ingredients by hand or with a spoon. 
  • Set aside for 5-10 minutes or until the bulgur absorbs the tomato juices and gets softer.
    In the meantime, chop the parsley, fresh mint, and scallions. You can also add other vegetables you like – so chop them now too. 
    Make sure to pat dry the greens well before chopping them. If they are added wet to the bulgur wheat mix, it will get a paste-y consistency. 
  • Add everything to the bowl and pour the extra virgin olive oil. Mix well. Enjoy!

Notes

Eating this dish immediately is best to enjoy the tangy tomato and herby flavors. Serve with pita bread, radish, cucumber, or even pickles.
For softer bulgur wheat – soak in 1/2 cup water for about 30 minutes. Then drain well and use in the salad. Traditionally (not soaked), it will have a bit of a crunch. 
Course: Appetizer, Salad
Cuisine: Lebanese
Shelf life: 1 Day

Nutrition

Calories: 292kcal, Carbohydrates: 29g, Protein: 5g, Fat: 19g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 13g, Sodium: 325mg, Potassium: 384mg, Fiber: 8g, Sugar: 3g, Vitamin A: 1391IU, Vitamin C: 19mg, Calcium: 58mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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