Recipe description
June 21, 2026
Bulgur salad with Dutch vegetables
Fiber-rich bulgur salad supporting gentle digestion and plant diversity.
Plant Based
High Fiber
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from bulgur and vegetables.
- Includes a variety of colorful plant foods for dietary diversity.
- Balanced with whole grains, vegetables, and healthy fats to support satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bulgur
6
serving spoon
Cherry tomatoes
1.5
cup
Cucumber
0.5
bowl
Capsicum, red
1
piece
Carrot
1
piece
Onion, spring
0.25
cup
Parsley
3
tablespoon
Lemon juice
6
teaspoon
Oil, olive
3
tablespoon
Feta cheese
0.5
cup
Instructions
1
Cook the bulgur according to package instructions until tender. Allow it to cool.
2
Dice the cucumber, carrot, and red capsicum into small pieces.
3
Trim and chop the green beans into small pieces.
4
In a large bowl, combine the cooked bulgur, diced vegetables, olive oil, salt, black pepper, parsley, and lemon juice.
5
Toss well to mix all the ingredients together. Adjust seasoning if necessary.
6
Serve chilled or at room temperature.
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Nutrition
290 kcal
Calories
7 g
Protein
28 g
Carbohydrates
6 g
Fiber
4 g
Sugar
7 g
Fat
1.5 g
Saturated fat
0.8 g
Salt
FAQ
What is this bulgur salad with Dutch vegetables?
A bulgur-based salad with a colorful mix of Dutch vegetables, rich in fiber and plant polyphenols, designed as a light, balanced everyday meal.
Does bulgur salad contain gluten?
Yes. Bulgur is made from wheat and contains gluten. For a gluten-free version, substitute with quinoa, buckwheat, or millet and check all ingredients for gluten.
What are the health benefits?
It provides dietary fiber and plant polyphenols, supports gut health, and offers micronutrients as part of a varied diet.
Which vegetables are used?
A colorful mix of Dutch vegetables; the exact list varies by version and aims for variety and texture.
How long does it take to make?
About 20–40 minutes, depending on chopping and cooking times.
How should I store leftovers?
refrigerate in an airtight container and consume within 2–3 days.
Can I meal-prep this?
Yes — cook the bulgur and chop vegetables in advance, then mix and chill; add the dressing just before serving if you like.
How can I serve this dish?
As a light main or a side dish; pair with a protein or yogurt for extra fullness, and enjoy as part of mindful eating.
What substitutions work if I can't have bulgur or gluten?
Replace bulgur with gluten-free grains like quinoa, buckwell (buckwheat), or millet; adjust cooking times and ensure other ingredients are gluten-free.
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