Bulgur and quinoa salad with vegetables and nuts, a mix of flavor

For a rich and healthy dish to eat cold that’s perfect for summer, the bulgur and quinoa salad is an exquisite idea. With vegetables and dried fruit it is a concentrate of nutrients while looking at taste and well-being at the same time.

Bulgur and quinoa salad with vegetables and nuts (Pinterest@kimlivelife.com)


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L’bulgur and quinoa salad with vegetables and nuts it’s a single dish very tasty very tasty that nourishes with freshness in the lunches of the summer months in particular.

Certainly to be eaten cold after all the ingredients have been well blended and cooled in the refrigerator, it is made up of these two similar cereals, which when combined together bind perfectly.

The bulgur it is not really a cereal but a derivative of wheatthe quinoa it is considered one pseudo-cereal because although it is not fully qualified, it has similar properties that make it an alternative to real cereals.

Both of them rich in fiberthey have a good satiating power, and I’m low in fat. Both are often used in diets a low calorieform the basis of this dish which is enriched with zucchini and tomatoes and of almonds and walnuts, in addition to an additional protein intake given by some cheese, specifically a little Feta and flakes of Parmesan.

For a whole that has as its primary objective a healthy nourishment, the search for fresh and well-harmonized flavors with a full, rich, complete taste.

Ingredients and preparation of the bulgur and quinoa salad with vegetables and dried fruit

It prepares quickly and it keeps well in the fridge even for 2 daysso it can be prepared well in advance, perfect to eat at home or take out, to work or to vacation spots to enjoy it outdoors.


bulgur rocket salad quinoa vegetables dried fruit
Bulgur (Pinterest@liveeatlearn.com)

INGREDIENTS (for 2 people)

  • 150 g of bulgur
  • 150 g of quinoa
  • 2 medium zucchini
  • 15 cherry tomatoes
  • 20 almonds
  • 10 nuts
  • Rocket to taste
  • 30 g of Parmigiano Reggiano Dop flakes
  • 30 g of Feta
  • Salt to taste
  • Extra virgin olive oil to taste
  • Juice of 1/2 lemon

PREPARATION (about 20 minutes + cooling)

The preparation of this salad consists of a few steps. First of all revive the bulgur in water hot according to the instructions on the package.

Do the same for regarding quinoa. Then, let them both cool to room temperature and combine them together in a salad bowl.

Wash and cut the zucchini in washers or in small pieces. Put them in a pan with a drizzle of oil e let them brown a little adding a little water and a little salt.

When they have softened, let them cool and add them to the salad bowl. Also add the cherry tomatoes washed and cut into quarters and also insert almonds and walnuts shelled and chopped.

quinoa salad recipe bulgur vegetables dried fruit
Quinoa (Image by we-o_rd35ghczdq1090c5m from Pixabay)

Lastly season with salt, oil and lemon juice. Refrigerate until the salad is completely cooled, it will take at least 1 hour.