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    Home ยป Recipes ยป Lunch ยป Lunch Salads

    Red Pepper and Rosemary Bulgur Wheat Salad

    Published: Mar 15, 2016 ยท Updated: Sep 23, 2020 by Neil 10 Comments

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    A plate of bulgur wheat salad. Pin title text overlay at top.
    Two plates of bulgur wheat salad one in front of the other.

    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold, it keeps you fuller for longer satisfying your hunger.

    Two plates of red pepper and rosemary bulgur wheat salad one in front of the other.

    A bulgur what salad is just the thing for a healthy lunch box option.

    Especially when you’re looking for something a bit different from your normal traditional packed lunch!

    The recipe takes just half an hour to make and leaves you with four healthy, wholesome portions of a fantastically tasty bulgur wheat salad.

    Not only that but bulgur wheat is an excellent source of complex carbohydrate which keeps you fuller for longer, and less prone to drops in sugar levels which can cause fatigue.

    A plate of red pepper and rosemary bulgur wheat salad with a fork to the side.

    Healthy, wholesome, low calorie and providing nearly 50% of your daily recommended dietary fibre requirement.

    I can’t think of any more reasons NOT to have this recipe as one of your quick healthy meal options! Can you?

    If you’ve not heard of bulgur wheat before, it’s a chewy and nutty-tasting Middle Eastern whole wheat grain.

    It's not only delicious and healthy but rich in vitamins and minerals and low in fat and calories too!

    Close up of a plate of served red pepper and rosemary bulgur wheat salad. Chopping board with a knife on and chopped veg in the background.

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    Other Popular Healthy Whole Grain Recipes You Might Also Like

    • Bulgur chickpea salad has a lovely creamy yogurt and fresh herb dressing, and combined with all the fresh ingredients it makes such a nutritious, filling dish. 
    • The best tabbouleh couscous recipe is delicious served with flat breads and hummus or as an accompaniment to grilled chicken or fish.

    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold, it keeps you fuller for longer satisfying your hunger. Click to Tweet

    Red Pepper And Rosemary Bulgur Wheat Recipe

    You can find bulgur wheat in most supermarkets near the pasta and rice section.

    I’d also love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold and keeps you fuller for longer.
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    Red Pepper and Rosemary Bulgur Wheat Salad Recipe

    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold. 
    Prep Time10 minutes mins
    Cook Time20 minutes mins
    Total Time30 minutes mins
    Course: Dinner, Lunch
    Cuisine: Middle Eastern
    Servings: 4
    Calories: 278kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Kitchen scale
    • Measuring jug
    • Chopping board
    • Kitchen knives
    • Measuring spoons

    Ingredients

    • 300 g bulgur wheat
    • 450 ml hot vegetable stock
    • 2 tablespoon chopped fresh rosemary
    • 1 red pepper diced
    • 6 spring onions sliced
    • 100 g mixed salad leaves
    • Salt and pepper to season
    Metric - US Customary

    Instructions

    • Place bulgur wheat in a small saucepan
    • Add the hot vegetable stock, cover with a lid and simmer over a medium heat for 12 – 15 minutes until the bulgur wheat is tender and has absorbed all of the stock
    • Combine the cooked bulgur wheat with the rosemary, red pepper and spring onions
    • Serve on a bed of mixed salad leaves
    Prevent your screen from going dark

    Notes

    Serve warm or cold.

    Nutrition

    Calories: 278kcal | Carbohydrates: 61.2g | Protein: 10.3g | Fat: 1.3g | Saturated Fat: 0.2g | Sodium: 35.8mg | Fiber: 11g | Sugar: 2.4g | Vitamin A: 600IU | Vitamin C: 60.2mg | Calcium: 60mg | Iron: 2.7mg

    Nutrition Facts
    Red Pepper and Rosemary Bulgur Wheat Salad
    Amount Per Serving
    Calories 278 Calories from Fat 12
    % Daily Value*
    Fat 1.3g2%
    Saturated Fat 0.2g1%
    Sodium 35.8mg2%
    Carbohydrates 61.2g20%
    Fiber 11g46%
    Sugar 2.4g3%
    Protein 10.3g21%
    Vitamin A 600IU12%
    Vitamin C 60.2mg73%
    Calcium 60mg6%
    Iron 2.7mg15%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Dannii @ Hungry Healthy Happy

      March 15, 2016 at 10:30 am

      Rosemary is such an under-used herb, especially in the summer months. It's such a same, as it's one of our favourites and I love that you have used it in a salad.

      Reply
      • neil@neilshealthymeals.com

        March 15, 2016 at 12:57 pm

        I love rosemary Dannii. And I agree it's definitely an under-used herb!

        It's so fragrant don't you think? It compliments so many dishes and no just lamb, which I feel is kind of it's traditional pairing. There's so many vegetarian options too.

        Reply
    2. Susie @ SuzLyfe

      March 15, 2016 at 10:52 am

      I have never thought to pair red bells and rosemary, but I can see it being fantastic. And you know that I love bulghur! I need to pick some up, actually. And our weather has been more typical of yours lately--rain and fog and mist. BRING ON THE SUN, DAMN IT!

      Reply
      • neil@neilshealthymeals.com

        March 15, 2016 at 1:02 pm

        So hoping that Lynne and I get a decent rain free weekend in London Suz. Plans are to do a fair bit of touring, hopefully from the top of an open top double decker bus where I can then try and get as many good pics as possible, of the main landmarks. As well as touring on foot too.

        But yeah, the combination of the bulgur enthused by the rosemary really goes together well! Hope you get a chance to try it! ๐Ÿ™‚

        Reply
    3. Rebecca @ Strength and Sunshine

      March 15, 2016 at 5:05 pm

      Haha yes! When the lighting is MAGIC I quickly get a new recipe out or I have been reshooting OLD scary ones!

      Reply
      • neil@neilshealthymeals.com

        March 15, 2016 at 8:07 pm

        So true Rebecca! I have a whole list of scary photographs that need re-shooting too! I'm constantly updating old photographs, as well as taking new ones.

        It's never ending is it? (But enjoyable ๐Ÿ˜‰ )

        Reply
    4. Shashi at RunninSrilankan

      March 15, 2016 at 7:03 pm

      Oh Neil, I cannot tell you how many times I've chased a sunbeam around my kitchen - heck sometimes even around my house! This salad sounds wonderful and your photos are well worth all the chasing you did!
      I hope y'all have a wonderful weekend in London - I misunderstood and thought y'all went last weekend - but looking forward to hearing about it next week and the spiralized salad on Thursday!

      Reply
      • neil@neilshealthymeals.com

        March 15, 2016 at 8:20 pm

        Thanks Shashi. But it's a constant challenge isn't it? Trying to get that "right" lighting situation. Some I get the way I want (like this recipe) and some I don't. And the ones I don't get the way I want then have to go back on the "re-do" list.

        As I was just saying to Rebecca in the comment back to her, it's never ending is it? But enjoyable and I wouldn't rather be doing anything else! ๐Ÿ™‚

        Can't wait until London. It's such a short break this weekend, but it feels like I haven't had any time off in ages!

        Reply
    5. GiGi Eats

      March 15, 2016 at 7:52 pm

      I could try and make this with riced cauliflower! That would be very pleasant I think! ๐Ÿ™‚ You're always helping me come up with some new creative ideas!

      Reply
      • neil@neilshealthymeals.com

        March 15, 2016 at 8:22 pm

        This with riced cauliflower would be perfect Gigi. That is a brilliant idea.

        Always happy to help with any new ideas! ๐Ÿ™‚

        Lynne and I made cauliflower rice pizza bases on Saturday and they turned out pretty good! ๐Ÿ™‚

        Reply

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