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Instant Pot Bulgur Salad is not actually a salad like what you may be thinking. What is Bulgar Wheat? It is a hearty, whole grain side dish that can be served hot OR cold! Making this bulgur recipe perfect for pot lucks, BBQs, parties and of course a side to your weekly main dishes. Using your Instant Pot Soup and the Saute function has this ready in minutes! 

Instant Pot Bulgur Salad

This instant pot bulgur is one of those dishes that can stand alone or be paired with a main ingredient, like grilled chicken. The hearty grains are full of flavor and will keep you pretty full for a while. One of those easy bulgur recipes that can be changed up to accompany any other ingredients. Think about it as being versatile like rice.  Just with more health benefits. 

What is Bulgur Wheat? 

Bulgur (known as both, though Bulgur seems to be the American version), is a whole wheat cereal grain similar to couscous. It’s a cracked grain that has been partially cooked, popular in Middle Eastern cooking and is commonly used to replace rice and other similar grains that have little to no health benefit. Instead, using bulgur provides high fiber and low fat properties. However, if you are eating a low carb or keto diet absolutely skip this grain, it is extremely high in carbs- though the good kind, still a no. 

How To Make It

Ingredients:

• 1 cup bulgur wheat
• 1-3 tomatoes, chopped, as desired
• 1/4 cup parsley, chopped
• 2 teaspoons sumac
• 2 cloves garlic
• 2 Tablespoons lemon juice
• 4 Tablespoons tahini
• 1 Tablespoon olive oil
• Salt and pepper, as desired

 

Directions:

Set Instant Pot to saute setting.
Add 1 1/2 cups salted water and bring to a boil.
Add bulgur, sumac and garlic.
Turn off saute setting and secure the lid and put it on the instant pot soup setting. 
While the bulgur is cooking, chop your tomatoes and parsley.
In a small bowl, combine the tahini, lemon juice, garlic and oil. Stir in the tomatoes and parsley.
Allow the Instant Pot to natural release, fluff the bulgur with a fork, and stir in the tahini-tomato mixture.

Serve hot or cold.

Experiment with bulgur recipes by adding more flavors and ingredients!  Like a Mexican version using corn, black beans, Rotel and taco seasoning. 

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Yield: 6 people

Instant Pot Bulgur Salad

Print

A healthy Whole grain side dish that can be served hot or cold! Or ... eat it as a meal!

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Ingredients

• 1 cup  bulgur wheat
• 1-3 to matoes, chopped, as desired
• 1/4 cup parsley, chopped
• 2 teaspoons sumac
• 2 cloves garlic
• 2 Tablespoons lemon juice
• 4 Tablespoons tahini
• 1 Tablespoon olive oil
• Salt and pepper, as desired
• CLICK PIN TO VISIT SITE FOR FULL RECIPE

Instructions

1. Set Instant Pot to saute setting.
2. Add 1 1/2 cups salted water and bring to a boil.
3. Add bulgur, sumac and garlic.
4. Turn off saute setting and secure the lid and put it on the instant pot soup setting.
5. While the bulgur is cooking, chop your tomatoes and parsley.
6. In a small bowl, combine the tahini, lemon juice, garlic and oil. Stir in the tomatoes and parsley.
7. Allow the Instant Pot to natural release, fluff the bulgur with a fork, and stir in the tahini-tomato mixture.
8. Serve hot or cold.
9. Experiment with bulgur recipes by adding more flavors and ingredients!  Like a Mexican version using corn, black beans, Rotel and taco seasoning.

Nutrition Information:

Yield:

6
Amount Per Serving: Calories: 350

Nutrition facts are auto- populated by the app for this recipe card, numbers may vary. For best results, input your exact brand ingredients into a recipe analyzer like Verywell or MyFitnessPal.