Jen Aniston Bulgur Salad

The Jennifer Aniston Bulgur Salad

The Jennifer Aniston Bulgur Salad is for all the FRIENDS TV show lovers! Apparently Jennifer Aniston ate this salad every day for lunch for YEARS! After giving it a try and adding a few more ingredients and a zesty dressing, I knew I found a gem. Being a Registered Dietitian Nutritionist, I am always looking for ways to add more veggies into meals, so I chopped up a few more veggies, added some leafy greens and whipped up a zesty Mediterranean style salad dressing to drizzle on top. It’s almost like a greek salad, but better- it contains nutrient packed ancient grains, plant-protein, and anti-inflammatory fats!

Jen Aniston Salad In A White Bowl

What You’ll Need to Make It

  • Kale
  • Bulgur
  • Chickpeas
  • Persian cucumbers
  • Cherry tomatoes
  • Red onion
  • Parsley
  • Mint leaves
  • Feta cheese
  • Extra virgin olive oil
  • Lemon Juice
  • Black Pepper

Nutritional Breakdown

This Mediterranean style salad is LOADED with nutrients and the flavors of the Mediterranean Diet! You could even eat this salad as a full meal as it has all the components of a well-balanced meal, it has complex carbohydrates, high quality plant-protein, and a healthy dose of fat!

  • Kale: you could use any type of kale you’d like. I personally love lacinato kale! Kale, similar to other dark leafy greens are good sources of vitamins and antioxidants (like vitamin K, A and folate). It also contains a few grams of both dietary fiber and protein, which helps keep you full for longer.
  • Bulgur: an ancient grain people seem to forget about, but it’s a great complex carbohydrate option loaded with B vitamins, dietary fiber and protein.
  • Chickpeas: or also known as garbanzo beans, are a Mediterranean diet staple! Great source of complex carbohydrates, dietary fiber and plant-protein!
  • Persian cucumbers, cherry tomatoes, red onion, add vitamin C, vitamin A and more dietary fiber to this bowl!
  • Parsley and mint leaves: These two fresh herbs are loaded with vitamins, minerals and flavor!!
  • Extra virgin olive oil: a nutritious heart healthy oil. Check out this article I contributed to learn more about olive oil and avocado oil. Which One’s Healthier—Avocado Oil or Olive Oil? Read This Before Adding Either One to Your Pan 

Equipment

  • Cutting Board
  • Knife
  • Big bowl
  • Pot or rice cooker to cook the bulgur

How to Make the Bulgur Salad

  1. Cook the bulgur according to the package, then let cool before adding it to the salad
  2. Wash and chop up all the veggies, kale and herbs
  3. Chop up the feta cheese or crumble it in between your hands
  4. Open up canned chickpeas and drain out the salt solution
  5. Mix together the dressing ingredients in a small bowl
  6. Assemble the salad by mixing together all the ingredients in a large mixing bowl
  7. For maximal flavor profile: drizzle the dressing on top, mix and let it sit for at least 10 minutes before serving
  8. Serve with a side of focaccia bread!
Overhead shot of the Jen Aniston Bulgur Salad

Variations

  • Instead of using kale, you could use spinach leaves or spring mix, or omit.
  • Instead of using pistachios, you could use a different nut or seed, or omit.
  • Instead of feta cheese, you could use another crumbly cheese like goat cheese or parmesan flakes.
  • Instead of bulgur, use a different ancient grain like quinoa, farro, or buckwheat.
  • Instead of using chickpeas, you could use lentils, black beans, kidney beans or white beans.

How to Store It

Lasts up to 5 days in the fridge covered.

Other Recipes You’ll Love

Looking for a healthy dessert to go along The Jennifer Aniston Bulgur Salad, whip up this Healthy Edible Cookie Dough or this Mango Nice Cream!

Jen Aniston Bulgur Salad
Print Recipe
5 from 1 vote

The Jennifer Aniston Bulgur Salad

A Registered Dietitian's twist on the Jennifer Aniston Bulgur Salad!
Prep Time30 mins
Cook Time15 mins
Total Time45 mins
Course: Main Course, Salad
Cuisine: Mediterranean
Servings: 4
Calories: 440kcal
Author: Roxana Ehsani

Equipment

  • Pot or rice cooker
  • Chopping Board
  • Mixing Bowl

Ingredients

Salad

  • 1 cup bulgur cooked
  • 15 oz can of chickpeas drained
  • 1/2 cup cucumbers persian
  • 1/2 cup tomatoes cherry
  • 1/4 cup red onion
  • 1/2 cup parsley
  • 1/4 cup mint leaves
  • 2 cups kale chopped

Salad dressing

  • 1/4 cup extra virgin olive oil
  • 1 juice lemon
  • 1 tsp salt
  • 1 pinch black pepper

Instructions

  • Cook the bulgur according to the package
  • Wash and chop up all your veggies, kale, herbs
  • Chop up the feta cheese or crumble it in between your hands
  • Open up canned chickpeas and drain out the salt solution
  • Mix together the dressing ingredients in a small bowl
  • Assemble the salad by mixing together all the ingredients
  • For maximal flavor profile: drizzle dressing on top of ingredients, mix, and let it sit for at least 10 minutes before serving

Nutrition

Calories: 440kcal | Carbohydrates: 61g | Protein: 15g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 621mg | Potassium: 709mg | Fiber: 17g | Sugar: 7g | Vitamin A: 4237IU | Vitamin C: 49mg | Calcium: 176mg | Iron: 5mg

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