Why You’ll Love This Recipe

Bulgur Salad is a healthy, nutritious, and incredibly versatile dish that’s perfect for a light lunch, side dish, or even a refreshing dinner. Made with bulgur wheat, fresh vegetables, and a zesty dressing, this salad is packed with fiber, protein, and vibrant flavors. The nutty taste of the bulgur pairs wonderfully with crisp vegetables like cucumber, tomato, and bell peppers, while the dressing adds a tangy, savory touch. Whether you’re looking for a Mediterranean-inspired dish or just a wholesome salad, this recipe is quick, easy, and always a crowd-pleaser!

Ingredients

  • 1 cup bulgur wheat

  • 2 cups boiling water

  • 1 tablespoon olive oil

  • 1 tablespoon lemon juice (freshly squeezed)

  • 1 tablespoon red wine vinegar

  • 1 teaspoon Dijon mustard (optional)

  • Salt and pepper, to taste

  • 1 cucumber, diced

  • 1 large tomato, diced

  • 1/4 red onion, finely chopped

  • 1 bell pepper (red or yellow), diced

  • 1/4 cup fresh parsley, chopped

  • 1/4 cup fresh mint, chopped (optional, for added flavor)

  • 1/4 cup crumbled feta cheese (optional, for a creamy touch)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

  1. Cook the bulgur:

    • Place the bulgur wheat in a large bowl. Pour the boiling water over the bulgur, stir, and cover the bowl. Let it sit for about 10-15 minutes, or until the bulgur absorbs the water and becomes tender. Fluff the bulgur with a fork once it’s cooked.

  2. Prepare the dressing:

    • In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard (if using), salt, and pepper. Taste and adjust the seasoning as needed.

  3. Combine the ingredients:

    • Once the bulgur has cooled, add the diced cucumber, tomato, red onion, and bell pepper to the bulgur. Add the fresh parsley and mint, and toss everything together to combine.

  4. Add the dressing:

    • Drizzle the dressing over the salad and toss again until all the ingredients are well-coated.

  5. Serve:

    • If desired, sprinkle crumbled feta cheese over the top for extra creaminess and flavor. Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld together.

Servings and timing

  • Servings: 4

  • Prep time: 15 minutes

  • Cook time: 15 minutes

  • Total time: 30 minutes

Variations

  • Add protein: Add grilled chicken, chickpeas, or roasted vegetables to turn this salad into a more filling main dish.

  • Spicy version: For a spicy kick, add some diced jalapeños or a pinch of red pepper flakes to the salad.

  • Other veggies: Feel free to swap out or add other vegetables like shredded carrots, zucchini, or olives for more variety and flavor.

  • Herb substitutions: If you don’t have mint or parsley, you can use fresh basil, cilantro, or dill for a different taste.

Storage

  • Storage: This bulgur salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors tend to improve after sitting for a few hours, making it a great make-ahead option.

  • Freezing: It’s not recommended to freeze this salad, as the vegetables and bulgur will lose their texture when thawed.

FAQs

Can I use quinoa or couscous instead of bulgur?

Yes! You can substitute quinoa, couscous, or farro for bulgur in this salad. Just follow the cooking instructions for whichever grain you choose.

Can I make this salad ahead of time?

Absolutely! In fact, this salad tastes even better after the flavors have had time to meld. You can prepare it ahead of time and store it in the refrigerator for up to 2-3 days.

Can I add more veggies to the salad?

Definitely! This recipe is very flexible, so feel free to add any vegetables you like. Avocado, roasted sweet potatoes, or even grilled zucchini would be great additions.

How do I make this salad gluten-free?

Bulgur is made from wheat and contains gluten, but you can substitute it with quinoa or another gluten-free grain to make this recipe gluten-free.

Conclusion

Bulgur Salad is a fresh, light, and nutritious dish that’s perfect for any occasion. With its vibrant vegetables, hearty bulgur, and tangy dressing, it’s a filling yet healthy option that can be served as a side dish or a standalone meal. Whether you’re enjoying it during the summer or as a make-ahead lunch, this salad is easy to prepare and packed with delicious flavors. It’s a great way to incorporate more grains and veggies into your diet while keeping things simple and satisfying!

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Bulgur Salad

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  • Author: Lisa
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: undefined
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Vegetarian
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Description

Bulgur Salad is a healthy, nutritious, and incredibly versatile dish that’s perfect for a light lunch, side dish, or even a refreshing dinner. Made with bulgur wheat, fresh vegetables, and a zesty dressing, this salad is packed with fiber, protein, and vibrant flavors. The nutty taste of the bulgur pairs wonderfully with crisp vegetables like cucumber, tomato, and bell peppers, while the dressing adds a tangy, savory touch. Whether you’re looking for a Mediterranean-inspired dish or just a wholesome salad, this recipe is quick, easy, and always a crowd-pleaser!

Ingredients

  • 1 cup bulgur wheat
  • 2 cups boiling water
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard (optional)
  • Salt and pepper, to taste
  • 1 cucumber, diced
  • 1 large tomato, diced
  • 1/4 red onion, finely chopped
  • 1 bell pepper (red or yellow), diced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped (optional, for added flavor)
  • 1/4 cup crumbled feta cheese (optional, for a creamy touch)

Instructions

  1. Cook the bulgur: Place the bulgur wheat in a large bowl. Pour the boiling water over the bulgur, stir, and cover the bowl. Let it sit for about 10-15 minutes, or until the bulgur absorbs the water and becomes tender. Fluff the bulgur with a fork once it’s cooked.
  2. Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard (if using), salt, and pepper. Taste and adjust the seasoning as needed.
  3. Combine the ingredients: Once the bulgur has cooled, add the diced cucumber, tomato, red onion, and bell pepper to the bulgur. Add the fresh parsley and mint, and toss everything together to combine.
  4. Add the dressing: Drizzle the dressing over the salad and toss again until all the ingredients are well-coated.
  5. Serve: If desired, sprinkle crumbled feta cheese over the top for extra creaminess and flavor. Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld together.

Notes

Add protein: Add grilled chicken, chickpeas, or roasted vegetables to turn this salad into a more filling main dish.Spicy version: For a spicy kick, add some diced jalapeños or a pinch of red pepper flakes to the salad.Other veggies: Feel free to swap out or add other vegetables like shredded carrots, zucchini, or olives for more variety and flavor.Herb substitutions: If you don’t have mint or parsley, you can use fresh basil, cilantro, or dill for a different taste.

Nutrition

  • Serving Size: 1 serving
  • Calories: Varies
  • Sugar: Varies
  • Sodium: Varies
  • Fat: Varies
  • Saturated Fat: Varies
  • Unsaturated Fat: Varies
  • Trans Fat: Varies
  • Carbohydrates: Varies
  • Fiber: Varies
  • Protein: Varies
  • Cholesterol: Varies

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