Bulgur is a common ingredient in the traditional Middle Eastern salad known as tabbouleh, where it is mixed with lemon juice, olive oil, chopped parsley and tomatoes. This bulgur and red grape salad is high in fiber but low in phosphorus and potassium, making this a welcome addition to a kidney healthy diet. To make your bulgur on the stovetop, simply combine with water, bring to a boil, cover, simmer and cook until tender (about 12 minutes). You can also pre-soak your bulgur by placing it in a bowl and adding 1 cup boiling water. Stir it once to incorporate the water, and then let stand for 1 hour. Drain off any excess liquid.
Learning Objectives
Learn how to cook bulgur wheat and how to add flavor using herbs and zest.
Level Ups (optional)
Add diced roasted, cold vegetables and/or extra chopped herbs.
Substitutions (optional)
Add diced roasted, cold vegetables and/or extra chopped herbs.
Equipment Needed
Large pot or bowl
Silicone spatula or wooden spoon
Microplane
Cutting board
Chef’s knife
Ingredients
- 1 cup medium-grind bulgur wheat
- 1 cup seedless red grapes, cut in halves lengthwise
- 2 celery stalks, small diced
- 6 radishes, cut in half and thinly sliced
- 3 Tbsp olive oil
- 1 Tbsp apple cider or white balsamic vinegar
- 1 small shallot, peeled and minced
- ½ tsp ground black pepper
- ⅓ cup parsley leaves, finely chopped
- 1 tsp lemon zest
- Salt to taste
- 1 cup arugula leaves (optional)
Directions
- In a small saucepan, bring 1 cup water to a boil over high heat. Stir in the bulgur, remove from the heat, cover, and let sit until the water is completely absorbed and the bulgur is tender and cooled to room temperature, about 1 hour.
- Transfer bulgur to a large bowl. Add the grapes, celery, radishes, parsley, olive oil, vinegar, shallot, lemon zest, black pepper and salt to taste, toss well. Fold in the arugula leaves. Season to taste with more salt and pepper if desired.
