Nicoise-Style Bulgur Salad – Country Living

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Servings: 4 Difficulty: Intermediate
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A vibrant, protein-rich salad combining tender bulgur, crisp green beans, and hard-boiled eggs with a zesty vinaigrette.
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This Nicoise-style bulgur salad offers a hearty and wholesome twist on the classic French dish. By swapping rice for nutty bulgur wheat, you get a satisfying texture that holds up beautifully to bold flavors. The salad features tender-crisp green beans, creamy hard-boiled eggs, and a bright, tangy vinaigrette that ties everything together. It’s an excellent choice for a light summer lunch, a picnic side, or a quick weeknight dinner. Packed with fiber and protein, this dish is both nutritious and delicious. The combination of earthy grains and fresh vegetables creates a balanced meal that is easy to prepare and always well-received.

Nicoise-Style Bulgur Salad - Country Living recipe image
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Nicoise-Style Bulgur Salad – Country Living

Author: chefs-mate Cooking Method: , Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 140.6

Description

This Nicoise-style bulgur salad offers a hearty and wholesome twist on the classic French dish. By swapping rice for nutty bulgur wheat, you get a satisfying texture that holds up beautifully to bold flavors. The salad features tender-crisp green beans, creamy hard-boiled eggs, and a bright, tangy vinaigrette that ties everything together. It&# 226;ÂÂs an excellent choice for a light summer lunch, a picnic side, or a quick weeknight dinner. Packed with fiber and protein, this dish is both nutritious and delicious. The combination of earthy grains and fresh vegetables creates a balanced meal that is easy to prepare and always well-received.

Ingredients

Directions

  1. Bring a pot of salted water to a boil and cook the bulgur wheat according to package directions until tender; drain and rinse with cold water to stop cooking.
  2. Hard-boil the eggs by placing them in a saucepan of cold water, bringing to a boil, removing from heat, and letting sit for 12 minutes; peel and slice once cooled.
  3. Trim the ends off the green beans and blanch them in boiling water for 2-3 minutes until crisp-tender; immediately transfer to an ice bath to retain color.
  4. In a small bowl, whisk together the vegetable oil, finely minced garlic, and vinaigrette ingredients to create a smooth dressing.
  5. Combine the cooled bulgur, blanched green beans, and sliced eggs in a large mixing bowl.
  6. Pour the vinaigrette over the salad and toss gently to coat all ingredients evenly.
  7. Taste and adjust seasoning with salt and pepper if needed before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 140.6kcal
% Daily Value *
Total Fat 10.8g17%
Saturated Fat 2.9g15%
Cholesterol 279.8mg94%
Sodium 93.3mg4%
Total Carbohydrate 1.3g1%
Dietary Fiber 0.0g0%
Sugars 0.8g
Protein 9.8g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors meld nicely, making it even better the next day.

Substitutions: For a vegan version, omit the eggs and add chickpeas or white beans for extra protein. You can also swap bulgur for quinoa or couscous.

Tips: Ensure the bulgur is completely cooled before dressing to prevent it from becoming mushy. Blanching the green beans ensures they stay vibrant and crisp.

Variations: Add canned tuna or salmon for a more traditional Nicoise experience, or include cherry tomatoes and olives for extra Mediterranean flair.

Keywords: bulgur, salad, nicoise, green beans, eggs, vinaigrette, healthy, lunch, vegetarian, grain bowl, summer, picnic, whole wheat, protein, easy, french, side dish, meal prep, fresh, light
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