A salad that calls itself a substantial meal is not a floppy affair. Greens are certainly welcome, if not prolific, but a main-course salad is more than ruffled lettuce leaves. The key to a satisfying salad is to add layers of ingredients that contribute heft and texture—to create a dish that is filling, yet light, and that won’t leave you rummaging in the fridge for snacks when you are finished.
This salad consists of three separate components that unite beautifully, yet can be equally enjoyed on their own.
Bulgur wheat consists of cracked whole-grain kernels of wheat that are parboiled and dried. The kernels are nutty and chewy, and packed with protein and fiber. Bulgur is a traditional staple in Levantine cuisine and a feature of tabbouleh, a popular chopped grain salad. Bulgur is also a hearty and toothsome addition to soups and stews, a filler in ground meat or vegetable patties, and a simple protein-rich alternative for a grain side dish. Note that other grains, such as rice, farro, or quinoa, can be substituted for the bulgur in this salad. (The cooking methods will vary depending on the grain.)…