Description
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.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 180
- Sugar: 3g
- Sodium: 200mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg
