Apple Cucumber Bulgur Salad
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Adding small amounts of sugar to salad dressings mellows the acidity of the vinegar and other ingredients, like lemon juice, while blending and enhancing the flavours of the herbs and spices. This recipe also features bulgur, a whole grain that offers a nutritious and hearty base, adding texture and fibre to the dish. Makes 6 servings.
Ingredients
| Bulgur wheat, dry, rinsed | 1 cup (250 mL) |
| Vegetable broth | 1 cup (250 mL) |
| Water | 1 cup (250 mL) |
| Olive oil | 2 tbsp (30 mL) |
| Apple cider vinegar | 3 tbsp (45 mL) |
| Lemon juice | 1 tbsp (15 mL) |
| Sugar | 1 tbsp (15 mL) |
| Salt | 1/2 tsp (2 mL) |
| Red apple, diced | 1 cup (250 mL) |
| Cucumber, diced | 1 cup (250 mL) |
| Green onion, chopped | 1/2 cup (125 mL) |
| Fresh parsley, chopped | 1/2 cup (125 mL) |
| Sunflower seeds, toasted | 1/4 cup (60 mL) |
Instructions
- In a pot, cook bulgur wheat with 1 cup of vegetable broth and 1 cup of water for about 10-12 minutes until tender. Drain any excess liquid and set aside to cool.
- Whisk together olive oil, apple cider vinegar, lemon juice, sugar, and salt to make the dressing.
- In a mixing bowl, combine the cooked bulgur, diced apple and cucumber, green onion, and parsley. Add the dressing and mix well.
- Top with toasted sunflower seeds. Let chill in the refrigerator before serving.
