Bulgur Salad

Bulgur is a very healthy grain full of fibre, protein, iron and magnesium. Enjoy this health booster in this well-balanced, easy salad! The core recipe leads you to a meal-worthy salad, but there are some extra ingredients you can add if you like them. 
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Course lunch, Main Course, Salad
Cuisine Dutch, Fusion, Mediterranean
Servings 2


  • 100 grams bulgur
  • olive oil
  • 300 grams tofu
  • 2-3 tbsp soy sauce
  • 1 red onion
  • 1-2 tsp paprika powder smoked
  • 2 cloves garlic or more to taste
  • 1 cucumber
  • 2-3 tomatoes
  • 150 grams fava beans frozen or from a can
  • lemon juice from one lemon
  • (dried) thyme to taste
  • black pepper to taste
  • salt to taste



  • Cook the bulgur according to the packaging. Typically, this is done by boiling water (200 ml for 100g bulgur) and adding bulgur for 7-10 minutes on low heat
  • If you’re using frozen fava beans, you can add them with the cooking bulgur in the last two minutes


  • Add 2 tablespoons oil to a frying pan on low heat
  • Press on the tofu to remove the liquid or squeeze it out with a tea towel
  • Cut the tofu into cubes (1-2cm) and add to the pan on medium heat
  • When the tofu starts to get slightly golden, add the soy sauce
  • Chop the onion and add to the pan with the tofu
  • After 3-5 minutes, add (smoked) paprika powder and mix
  • Chop the garlic into small pieces and add to the pan
  • Keep on low-medium heat until the tofu is golden brown and the garlic is not raw anymore

Total Salad

  • Cut the tomatoes and cucumber into cubes
  • Add tomatoes, cucumber, and olive oil to a salad bowl
  • When they are ready, add the bulgur, fava beans, and the tofu mixture
  • Add lemon juice, thyme, black pepper, and salt to taste and combine
  • Your salad is done! For extra taste, add chopped almonds, raisins or fresh mint


Variation: you can swap the fava beans with chickpeas and the tomatoes with red bell pepper.
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Keyword dinner, healthy, Lunch, Salad, Tofu