Recipes Salads Pasta Rice and Grain Salads Bulgur Salad with Lemon, Peas & Mint
Bulgur Salad with Lemon, Peas & Mint

Bulgur Salad with Lemon, Peas & Mint

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Bulgur is a nutritious, nutty-tasting grain made from wheat that has been steamed, dried and cracked.


  • 1 cup bulgur wheat
  • 1 tsp. salt
  • 1 Tbs. plus 2 tsp. extra-virgin olive oil
  • 2/3 lb. sugar snap peas, sliced on the diagonal (about 2 cups)
  • 1/3 cup minced fresh mint, plus sprigs for garnish
  • 1 Tbs. fresh lemon juice
  • 1 Tbs. capers, chopped
  • 2 oil-packed sun-dried tomatoes, chopped
  • 1/2 tsp. freshly ground pepper


In a saucepan over high heat, bring 2 cups water to a boil. Add the bulgur and 1/2 tsp. of the salt. Return to a boil, then reduce the heat to low. Cover and cook until the bulgur is tender and the water is absorbed, about 20 minutes.

Transfer the bulgur to a bowl. Add the 2 tsp. olive oil and stir gently to coat and fluff the grains. Let cool to room temperature. Add the snap peas, minced mint, lemon juice, capers, sun-dried tomatoes, the remaining 1/2 tsp salt, the pepper and the 1 Tbs. olive oil. Stir well to blend.

Transfer the bulgur salad to a serving bowl and garnish with mint sprigs. Serve at room temperature. Serves. 4.

Adapted from New Healthy Kitchen Series, Starters, by Georgeanne Brennan (Simon & Schuster, 2006)