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Bulgur Salad

Bulgur Salad

A large white serving bowl filled with an easy Bulgur Salad recipe.

This Bulgur Salad recipe has crisp vegetables, feta cheese, and an easy dressing tossed with cooked bulgur. It’s quick, healthy, flavorful, and perfect for any BBQ or lunch meal prep!

Looking for more healthy salad recipes? Try Orzo Salad, Thai Quinoa Salad, or Lentil Salad!

Bulgur Salad in a big white serving bowl, ready to serve.

Why I love this recipe:

  • Meal Prep – I love to make a big batch of this bulgur wheat salad to eat for lunch during the week, and it’s such an easy and refreshing thing to pack for lunch at the pool or park during the busy summer.
  • Healthy – It’s packed with protein, fiber, and crisp vegetables to keep me full and energized.
  • Tasty – This is my take on the popular “Jennifer Aniston salad”. It’s truly addicting and I love to bring it to a BBQ, or eat it by the pool. Plus it’s a perfect opportunity to chop up some veggies from your garden and toss them in.

How to make Bulgur Salad:

Cook Bulgur: Combine bulgur and 2 cups boiling water in a medium bowl. Set aside for 30 minutes to an hour, or until water has been absorbed and bulgur is tender (OR cook quinoa according to package instructions).

Softened bulgur in a clear glass bowl to make the best Bulgur Salad.

Make Dressing: Whisk dressing ingredients in a bowl. Once bulgur or quinoa has cooled, pour dressing on top and stir to combine.

Two images, one with olive oil, lemon juice, lemon zest, ground cumin, and garlic for a salad dressing, and then the salad dressing poured on top of softened bulgur.

Combine: Add chickpeas, cucumber, onion, parsley, mint, dill and pistachios and stir to combine. Top with feta and salt and pepper, to taste.

Bulgur salad with softened bulgur, chickpeas, cucumber, onion, parsley, mint, dill, and pistachios tossed in a dressing, and then topped with feta cheese and salt and pepper.

Serve this mediterranean bulgur salad cold or room temperature. Store leftovers in the fridge and enjoy within 2-3 days.

A close-up image of Bulgur Salad on a white serving bowl, ready to enjoy.

Make Ahead and Storage Instructions:

To Make Ahead: The whole salad bulgur salad recipe can be made ahead the day before, or you can prep the components. Chop all of the veggies ahead of time, and cook bulgur the day before and keep in an airtight container in the fridge.

To Store: Keep leftovers in the fridge and enjoy within 2-3 days. Makes the perfect meal prep for lunch!

Recipe Variations:

  • Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
  • Tzatziki Sauce: Add a drizzle of tzatziki sauce instead of feta cheese.
  • Hummus: To increase protein and fiber, add a scoop of hummus on the side.
  • Protein: Add grilled chicken or tofu.

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A large white serving bowl filled with an easy Bulgur Salad recipe.
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Bulgur Salad

This Bulgur Salad recipe has crisp vegetables, feta cheese, and an easy dressing tossed with cooked bulgur. It’s quick, healthy, flavorful, and perfect for any BBQ or lunch meal prep!
Course Appetizer, Main Course, Salad, Side Dish
Cuisine Mediterranean
Prep Time 10 minutes
Cook Bulgur 30 minutes
Total Time 40 minutes
Servings 5 people
Calories 429kcal

Ingredients

  • 1 cup uncooked bulgur , or quinoa
  • 1 15-ounce can chickpeas , drained and rinsed
  • ½ English cucumber , chopped
  • 1/4 cup red onion , diced
  • 1/2 cup fresh chopped parsley
  • 1/2 cup fresh mint leaves , chopped
  • ¼ cup fresh dill , chopped
  • 1/3 cup feta cheese crumbles
  • 1/3 cup whole shelled pistachios , roasted
  • salt and freshly ground black pepper , or flake salt, to taste

Dressing:

  • 1/4 cup extra virgin olive oil
  • 1 large lemon , zest and juice
  • 1/4 teaspoon ground cumin
  • 1 clove garlic

Instructions

  • Combine bulgur and 2 cups boiling water in a medium bowl. Set aside for 30 minutes to an hour, or until water has been absorbed and bulgur is tender (OR cook quinoa according to package instructions).
  • Make dressing by whisking dressing ingredients in a bowl. Once bulgur or quinoa has cooled, pour dressing on top and stir to combine.
  • Add chickpeas, cucumber, onion, parsley, mint, dill and pistachios and stir to combine. Top with feta and salt and pepper, to taste.
  • Serve cold or room temperature. Store leftovers in the fridge and enjoy within 2-3 days.

Video

Notes

Make Ahead Instructions: The whole salad bulgur salad recipe can be made the day before, or you can prep the components. Chop all of the veggies ahead of time, and cook bulgur the day before and keep in an airtight container in the fridge.
Storage Instructions: Keep leftovers in the fridge and enjoy within 2-3 days. Makes the perfect meal prep for lunch.
Variations:
    • Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
    • Tzatziki Sauce: Drizzle on Tzatziki sauce instead of feta cheese.
    • Hummus: To increase protein and fiber, add a scoop of hummus on the side.

Nutrition

Calories: 429kcal | Carbohydrates: 52g | Protein: 15g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Cholesterol: 9mg | Sodium: 133mg | Potassium: 611mg | Fiber: 14g | Sugar: 6g | Vitamin A: 1015IU | Vitamin C: 17mg | Calcium: 145mg | Iron: 5mg

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