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Bulgur Salad

Bulgur salad with umeboshi-parsley dressing.

Prep Time

20 min

Cooking Time

10 min





  • 1 cup 2 cups cooked bulghur

  • 1/4 cup red cabbage, sliced in 1 inch squares

  • 1/2 cup green string beans, sliced in 1 to 2 inch long pieces

  • 1/2 cup carrot, diced

  • 1/4 cup yellow summer squash, sliced in thin quarter-moons

  • 1/2 cup cooked chickpeas

  • 1 tbsp shoyu

  • 1/2 cup roasted sunflower seeds

  • water

  • several lettuce leaves

Umeboshi-Parsley Dressing

  • 2 umeboshi plums, pits removed

  • 1 tbsp parsley, minced

  • 1 tbsp onion, minced

  • 3/4 -1 cup water


  1. Place 1 to 2 inches of water in a saucepan, cover, and bring to a boil. 

  2. Boil the vegetables in the following order, then remove and drain. Boil the yellow squash for 1 minute; string beans for 1 1/2 to 2 minutes; carrot for 1 1/2 minutes; and the red cabbage for 1 1/2 to 2 minutes.

  3. Place the bulghur, vegetables, chickpeas, and roasted sunflower seeds in a mixing bowl. Prepare the umeboshi-parsley dressing below.

  4. Place the umeboshi plums in a suribachi and grind until smooth. 

  5. Add the onion and parsley. Grind again for 1 to 2 minutes.

  6. Add the water and puree all ingredients. 

  7. Pour the dressing over the salad just before serving and mix thoroughly. Arrange the lettuce leaves in a bowl or serving platter and place the salad over them. Serve at room temperature or slightly chilled.

  • May use umeboshi paste instead of plum.


Michio and Aveline Kushi

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