Bulgur salad is quick to prepare, incredibly versatile, and loaded with flavor. It’s high in fiber and plant-based protein, making it both nourishing and satisfying. This salad can be made ahead of time, making it perfect for meal prep, picnics, and potlucks. With its vibrant ingredients and zesty dressing, every bite is refreshing and delicious.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Bulgur wheat
Boiling water
Cherry tomatoes
Cucumber
Red onion
Fresh parsley
Fresh mint
Lemon juice
Olive oil
Salt
Black pepper
Optional: crumbled feta cheese or chickpeas for added protein
Directions
Place bulgur in a large bowl. Pour boiling water over it (just enough to cover), then cover the bowl and let it sit for 20–25 minutes until the bulgur is tender and fluffy.
Fluff the bulgur with a fork and let it cool to room temperature.
While the bulgur is cooling, chop the tomatoes, cucumber, red onion, parsley, and mint.
In a small bowl or jar, whisk together the lemon juice, olive oil, salt, and pepper to make the dressing.
Add the chopped vegetables and herbs to the cooled bulgur.
Pour the dressing over the salad and toss everything together until evenly combined.
Taste and adjust seasoning if needed.
Optional: Top with crumbled feta cheese or chickpeas before serving.
Servings and timing
This recipe makes approximately 4–6 servings. Prep time: 15 minutes Soaking time: 20–25 minutes Total time: 40 minutes
Variations
Add protein: Include chickpeas, grilled chicken, or tofu to make it a full meal.
Spicy twist: Add a pinch of crushed red pepper or chopped jalapeño for heat.
Different grains: Substitute quinoa or couscous for a twist on the classic.
Roasted vegetables: Mix in roasted zucchini, bell peppers, or eggplant for extra depth.
Middle Eastern style: Add a touch of ground cumin or allspice for a deeper flavor profile.
Storage/Reheating
Store bulgur salad in an airtight container in the refrigerator for up to 4 days. It actually tastes better the next day as the flavors meld. This salad is served cold or at room temperature, so no reheating is necessary. If it dries out slightly, refresh it with a splash of lemon juice or olive oil before serving.
FAQs
What is bulgur wheat?
Bulgur is a whole grain made from cracked wheat that has been partially cooked, making it quick and easy to prepare.
Is bulgur salad gluten-free?
No, bulgur contains gluten because it is made from wheat. If you need a gluten-free alternative, use quinoa.
Can I make bulgur salad ahead of time?
Yes, it’s an excellent make-ahead dish. The flavors improve after sitting for a few hours or overnight.
How do I know when bulgur is done soaking?
Bulgur is done when it’s tender and fluffy. If any water remains after soaking, simply drain it off.
Can I use fine or coarse bulgur?
Yes, both work, but fine bulgur soaks faster. Coarse bulgur may need a bit more time or hot water to soften properly.
What’s the best way to serve bulgur salad?
It’s great as a side dish, a light lunch, or served with grilled meat, fish, or falafel.
Can I freeze bulgur salad?
It’s not recommended to freeze bulgur salad, as the texture of the vegetables and herbs may become soggy after thawing.
Is this similar to tabbouleh?
Yes, bulgur salad is similar to tabbouleh but typically has a higher ratio of bulgur to herbs and may include other vegetables or toppings.
Can I use lemon juice concentrate instead of fresh?
Fresh lemon juice is recommended for the best flavor, but you can use bottled in a pinch.
How do I keep herbs fresh in the salad?
Chop them just before mixing into the salad, and store the salad in a tightly sealed container to preserve their freshness.
Conclusion
Bulgur salad is a vibrant, healthful, and flavorful dish that’s perfect for any time of year. Whether you enjoy it as a light lunch, side dish, or part of a larger meal, it’s a delicious way to incorporate whole grains and fresh ingredients into your diet. Easy to make and endlessly adaptable, this salad is sure to become a staple in your kitchen
Bulgur salad is a refreshing and wholesome Mediterranean-inspired dish made with tender bulgur wheat, fresh vegetables, herbs, and a lemon-olive oil dressing. It’s perfect as a light meal or hearty side dish.
Author:Catherine
Prep Time:15 minutes
Cook Time:0 minutes
Total Time:40 minutes
Yield:4–6 servings
Category:Salad
Method:No-Cook
Cuisine:Mediterranean
Diet:Vegetarian
Ingredients
1 cup bulgur wheat
1 1/2 cups boiling water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/2 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
3 tablespoons lemon juice (fresh preferred)
3 tablespoons olive oil
Salt, to taste
Black pepper, to taste
Optional: 1/2 cup crumbled feta cheese
Optional: 1 cup canned chickpeas, drained and rinsed
Instructions
Place bulgur in a large bowl. Pour boiling water over it to cover. Cover the bowl and let it sit for 20–25 minutes until tender and fluffy.
Fluff the bulgur with a fork and allow it to cool to room temperature.
While bulgur cools, chop the cherry tomatoes, cucumber, red onion, parsley, and mint.
In a small bowl or jar, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
Combine the cooled bulgur with the chopped vegetables and herbs in a large bowl.
Pour the dressing over the salad and toss until well combined.
Taste and adjust seasoning if needed.
Optional: Top with crumbled feta cheese or chickpeas before serving.
Notes
Use fine bulgur for quicker soaking; coarse bulgur may need extra time or hot water.Make it ahead—flavors improve after a few hours or overnight.Refresh leftovers with a splash of lemon juice or olive oil before serving.Not suitable for freezing due to the texture of fresh vegetables and herbs.Add grilled chicken, tofu, or chickpeas to make it a complete meal.
