Kisir (Turkish bulgur wheat salad)

A Turkish bulgur wheat salad flavoured with tomato purée, pomegranate molasses and herbs. Tangy, fragrant and colourful, it gives the usual grain salads a lift.

Preparation: 20 min  |  Cooking: 0 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 216 kcal · 5 g protein · 19 g carbohydrate · 12 g fat

Ingredients

• 200 g of fine bulgur wheat
• 2 tbsp tomato purée
• 1 cucumber
• 2 tomatoes
• 1 bunch of parsley and mint
• 1 lemon
• 3 tbsp olive oil

Method

1. Soak the fine bulgur wheat in hot water for 15 minutes.
2. Mix it with the tomato purée.
3. Add the diced vegetables and herbs.
4. Season with olive oil and lemon.

Nutritional benefits

Bulgur wheat provides complex carbohydrate and fibre, the vegetables and herbs provide vitamins and antioxidants, and the tomato purée adds lycopene. Spicier than tabbouleh thanks to the tomato purée and spices, this Turkish salad is filling, tasty and 100% plant-based, ideal for a lunchbox.

Variations and substitutions

• With pomegranate molasses (traditional).
• Spicier: add chilli or Turkish paprika.
• With pepper and spring onion.
• Gluten-free: use quinoa instead of bulgur wheat.

Storage and making ahead

Keeps for 3 days in the fridge and improves with time: ideal for meal prep.

💡 Good to know

Tomato purée worked into the bulgur wheat gives it its characteristic colour and flavour: do not skip it.

Read more

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes.

Foods in this recipe: fine bulgur wheat · tomato purée · cucumber · parsley · mint.

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