This recipe is quick to prepare, loaded with fiber and nutrients, and extremely versatile. It’s perfect for meal prep, picnics, or potlucks, and it keeps well in the fridge. You’ll love the combination of chewy bulgur, crisp vegetables, and tangy lemon dressing. Plus, it’s naturally vegan and can easily be customized to suit your taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Bulgur wheat
Boiling water
Cherry tomatoes, halved
Cucumber, diced
Red onion, finely chopped
Fresh parsley, chopped
Fresh mint, chopped
Olive oil
Lemon juice
Salt
Black pepper
Optional: crumbled feta, olives, chickpeas, or green onions
Directions
Place bulgur in a large bowl and pour boiling water over it. Cover and let sit for 15–20 minutes, or until the bulgur is tender and the water is absorbed. Fluff with a fork.
Add cherry tomatoes, cucumber, red onion, parsley, and mint to the bowl with the bulgur.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour the dressing over the bulgur mixture and toss well to combine.
Taste and adjust seasoning as needed.
Chill in the refrigerator for 30 minutes for best flavor, or serve immediately.
Servings and timing
This recipe makes about 4–6 servings. Prep time: 10 minutes Cook time: 15–20 minutes (passive cooking) Total time: 25–30 minutes
Variations
Protein Boost: Add chickpeas, grilled chicken, or shrimp.
Cheesy Twist: Mix in crumbled feta or goat cheese.
Nutty Flavor: Add toasted pine nuts or almonds for crunch.
Spicy: Add chopped jalapeño or red pepper flakes.
Middle Eastern-Inspired: Add pomegranate seeds and a pinch of cumin.
Storage/Reheating
Store the salad in an airtight container in the refrigerator for up to 4 days. Bulgur salad is best served cold or at room temperature. No reheating is necessary, but you can refresh the flavor with an extra squeeze of lemon juice or drizzle of olive oil before serving.
FAQs
What is bulgur wheat?
Bulgur is a whole grain made from cracked wheat that has been parboiled, dried, and ground. It cooks quickly and has a chewy, nutty texture.
Is bulgur gluten-free?
No, bulgur is made from wheat and contains gluten. For a gluten-free alternative, try quinoa or rice.
Do I need to cook bulgur?
No boiling is needed—just soak it in boiling water until it softens. It’s one of the easiest grains to prepare.
Can I use fine or coarse bulgur?
Yes, both work, but fine bulgur softens faster and is ideal for salads. Coarse bulgur may require a bit more soaking or boiling.
Can I make this salad ahead of time?
Yes, it’s great for meal prep and actually tastes better after the flavors meld in the fridge.
Can I freeze bulgur salad?
Freezing is not recommended, as the vegetables may become soggy upon thawing.
What type of cucumber should I use?
English or Persian cucumbers work well because they’re less watery and don’t require peeling.
How do I make the salad more filling?
Add a protein like beans, chicken, tofu, or hard-boiled eggs to make it a full meal.
Can I use dried herbs?
Fresh herbs give the best flavor, but dried can be used in a pinch—use about one-third the amount.
How long does soaked bulgur last in the fridge?
Plain soaked bulgur can be stored in the fridge for up to 5 days in an airtight container.
Conclusion
Bulgur Salad is a refreshing, wholesome, and versatile dish that fits perfectly into a healthy lifestyle. With its mix of hearty grains, fresh vegetables, and zesty dressing, it’s perfect for any occasion—from lunches to picnics to dinner sides. Once you try it, you’ll find endless ways to make it your own.
Bulgur Salad is a light, fresh, and wholesome Mediterranean-inspired dish made with bulgur wheat, crisp vegetables, herbs, and a tangy lemon-olive oil dressing. Perfect as a side dish, meal prep option, or vegetarian main.
Ingredients
1 cup bulgur wheat
1 1/2 cups boiling water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/2 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
3 tbsp olive oil
2 tbsp lemon juice (freshly squeezed)
1/2 tsp salt
1/4 tsp black pepper
Optional: 1/3 cup crumbled feta cheese
Optional: 1/4 cup olives or chickpeas
Optional: 2 green onions, sliced
Instructions
Place bulgur in a large bowl and pour boiling water over it. Cover and let sit for 15–20 minutes, or until bulgur is tender and water is absorbed. Fluff with a fork.
Add cherry tomatoes, cucumber, red onion, parsley, and mint to the bulgur.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour dressing over the bulgur mixture and toss well to combine.
Taste and adjust seasoning as needed.
Chill in the refrigerator for 30 minutes before serving, or serve immediately.
Notes
Add chickpeas, grilled chicken, or tofu for a protein boost.Crumbled feta adds a salty, creamy contrast to the fresh ingredients.Store in the fridge for up to 4 days—great for meal prep.Use fine bulgur for quicker prep; coarse bulgur may need extra soaking or cooking.Refresh leftovers with extra lemon juice or olive oil before serving.
