Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon & Dill
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With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.
Made with nutty bulgur, fresh herbs, chopped vegetables, and buttery chickpeas, this Middle Eastern-style salad is like a bulked-up tabbouleh. I like to make it over the weekend and keep it in the fridge all week long for healthy lunches.
What you’ll need to make bulgur salad
Bulgur is a chewy and nutty-tasting grain made from whole wheat kernels that have been parboiled, dried and cracked. In addition to being delicious, it’s super healthy — high in fiber and protein, rich in vitamins and minerals, and low in fat and calories. You can find it in most supermarkets near the pasta, rice, or hot cereal, and many stores also carry it in the bulk bins.
Step-by-Step Instructions
To begin, in a medium bowl, combine the bulgur bowl and 1/2 teaspoon salt.
Pour 1-1/4 cups boiling water over top and cover the bowl with plastic wrap.
Let the bulgur steam for 30 minutes, or until all of the water is absorbed.
While the bulgur soaks, prepare the vegetables and herbs.
I like to soak the red onions in cold water to remove the raw onion taste. This is totally optional — if you like raw onions, skip this step.
Once the chopped onion has soaked, drain thoroughly.
In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt.
Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas.
Toss well, then taste and adjust seasoning if necessary.
Chill until ready to serve or up to two days. Serve cold or room temperature.
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Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill
With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.
Ingredients
- 1 cup medium-grind (#2) bulgur
- 1½ teaspoons salt, divided
- ⅓ cup diced red onion
- ¼ cup extra-virgin olive oil
- ¼ cup fresh lemon juice, from 2 lemons
- 1 large garlic clove, finely minced
- 1 teaspoon cumin
- 1 teaspoon sugar
- ½ teaspoon freshly ground black pepper
- 1 red bell pepper, diced
- 1 small English (or hothouse) cucumber, seeded and diced
- ½ cup finely chopped fresh dill
- ⅓ cup finely chopped fresh parsley
- 1 15-ounce can chickpeas, drained and rinsed
Instructions
- Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
- Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
- In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.
Pair with
Nutrition Information
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- Per serving (4 servings)
- Calories: 336
- Fat: 15g
- Saturated fat: 2g
- Carbohydrates: 46g
- Sugar: 7g
- Fiber: 11g
- Protein: 9g
- Sodium: 1085mg
- Cholesterol: 0mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
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Do you think you could do this with brown rice for the bulgur to make it gluten free? Thank you.
Hi Michelle, Yes, absolutely.
I made this salad for company and it was a hit with everyone. We love tabbouleh and I think that this version is even better than the more traditional recipes. There is a nice balance of flavors and this salad goes well with chicken or fish. By itself, it is a delicious lunch and it tastes great left-over.
This recipe is a keeper! The salad stays fresh for several days and is tangy, light and delicious. We have meat eaters and vegetarians in our family and this salad works well as a main course, side dish or healthy lunch.
This is the first time I am leaving a review for a recipe, EVER – because it is THAT good. The flavors are a perfect blend, subtle and nothing is overpowering (I followed the trick to soak the onions.) I first tried your Black Bean Avocado salad which was also a home run, as a novice “chef” I truly surprised myself… thank you!!
This is a delicious summer salad and so refreshing! A great take on traditional tabbouli that is good enough to serve at a party.
Add a spoonful of sugar (or more) in the water when soaking onions and then rinse it out thoroughly. It shortens the soaking time and removes the bitterness better than simple soaking.
Thanks for this lovely recipe. I regularly make it on a Sunday night and have it for lunch through the week. I make a few small changes, I don’t like dill or parsley so I use coriander instead. I don’t use any salt or sugar. It’s amazing. Thanks again.
really nice salad i tried and it cam out very well
I’ve just made this dish it’s delicious I’ve added extra lemon juice to taste. Super thank you.
Made this last summer and got rave reviews.
This was so delicious! It got better the longer it sat in my fridge. It makes a ton, so I ate it for days – wonderful to have lunch ready in a snap!
I just made it, and it’s very delicious! I also added a couple of small tomatoes, and I didn’t have any parsley on hand. Otherwise, made as written. The flavors are reminiscent of tabbouleh, with a bit less herbs and a nice addition of chickpeas. It is a lovely salad, and it can replace a whole meal. Thanks for the recipe, and for your excellent site!
You’re welcome, Marina! I’m so glad you liked the salad…it’s one of my favorites 🙂
Jen,
I have been hooked on your site for over a year now. Each week, I browse through your recipes while setting up our meal plan.
I have made this particular salad many, many times. I’ve even subbed wheat berries which was nice.
I simply can’t say enough about how wonderful your dinners and salads are. It’s as if you know exactly what our family likes to eat – fresh, light food that’s full of flavor.
Thank you for making my weekly planning so easy! (My husband, parents, and friends thank you as well!)
That is so great to hear, Nicole. Thank you!
This is delicious and easy to make. It looked exactly like it did in Jenn’s “easy to follow” photos, and tasted even better. My husband devoured it!!! Thanks for another great recipe, Jenn!
Yum! Thanks!
thanks for the recipe. but using cling wrap was regressive in the 80s. cover it with a plate for god sakes.
I thought the plastic wrap was odd, too. I would never waste the plastic or the time to do that. Cover with a plate. Easy to do and easy on the earth.
What are your thoughts on using dried dill instead?
Hi Renee, Dried dill will work perfectly fine, just don’t use as much. You will probably only need a few tablespoons but add it to taste. Hope that helps!
this is good. I added a finely sliced red chilli. and extra cumin.
I forgot to add the olive oil and it tasted great, and tasted less great after I added the oil so I’ll omit for next time.
How long will this stay good in the fridge for? Do you at the dressing all at once or just when you are ready to eat?
Hi Lindsey, You can add the dressing all at once and it will keep well for 3-4 days in the fridge.
Hello,
I did this recipe for my own blog. I forgt thebell pepper though 😉
It was delicous. Thank you so much!
Ines
Thank you for this recipe! it’s delicious. I made it cuz I needed a vegan dish for a get together. I substituted with red quinoa and I added some sherry vinegar. So good! 🙂 I also added extra chickpeas because they are so delicioussss
I made this last evening for the second time, but I didn’t have cumin. I substituted garam masala and I think it gave greater depth. This is a really delicious and easy dish. I just had some for lunch too.
This salad was delicious. We are trying to eat healthier in our house, and this fit the bill.
I used quinoa instead of bulgur, it turn out nice. I also used lime instead of lemon because that all I had in my fridge and it was still good. I would make this more often since its a quick fix for any day.
I made this and substituted quinoa – it”s a great lunch to take to work and I love that it doesn’t need to be heated in the microwave. Just stir and enjoy.
Scrumptious salad. A very fresh and vibrant flavor. Used a little less salt and sugar.
Made a double batch of this last night to enjoy with dinner and then have as leftovers this week. Very tasty, the lemon adds a refreshing citrus taste. I think it would be great with some feta too.
Didn’t used to like bulgur, but what a change! Like this!
I liked this recipe. I made for a meatless dinner during Lent. I added a bit of balsamic vinegar to the leftovers and liked that too.
Finally a recipe for the bulgur I bought and knew to do nothing with!
I think this recipe was perfect. I am vegetarian, so I’m always looking for recipes that are high protein, flavor, and low in fat. I want it to be hearty and savory and this is just that.
I’ll be making this again and again. Also, I had no idea you could soak bulgur before making this recipe. I thought it HAD to be cooked.
Cheers to another good one!
Tabbouleh is one of my favorite foods not only to eat, but to make as well. This recipe was a wonderful inspiration with the addition of the chick peas it’s almost like eating my tabbouleh with a side of hummus. Love it!
This salad was great!
Very refreshing and flavorful.
I am not a huge fan of dill, so I just used parsley and I was very happy with the result.
Love the favors in this salad.
This is delicious. I used quinoa since I didn’t have the bulgur and it turned out great. Soaking the onions is a great tip to soften the taste of the onion. Next time I shall try adding avocado – sounds good! Thanks
Had never heard of soaking the onion to rid it of the raw onion taste. Can’t wait to try it!
I have made this twice already, and my husband and I love it. I didn’t change a thing. I love the flavors and crispness. Leftovers are great for 2-3 days. And it’s such a colorful dish.
bulgur salad is a very refreshing salad, very mediterranean, accompany grilled meat very well.
also, couscous works well with the same ingredients, very healthy,and tasty.
This dish is easy and so delicious! I love the crunchy veggies with the bulgur….a perfect side dish for grilled meats of any kind
Thank you Jennifer for this wonderful recipe.
I love this salad, I used this as one of the choices during the summer for a side dish to sandwiches in my restaurant. Thank you for posting it!
Delicious salad! Thanks for posting.
I just made this salad, very flavorful and absolutely deliish. Thanks again for sharing
Is bulgar the same as kasha?
Hi Robin, No it’s not the same. Bulgur is made from wheat kernels that have been steamed, dried, and cracked, while kasha is made from buckwheat.
Delicious! Love it! Thanks so much for sharing!
This salad looks sooooo chalk full of flavors….I am quite certain I would CRAVE it!
Shannon, I made this tonight with quinoa and it was delish! I added in my favorite Israeli feta (from Trader Joes) and some avocado on top. Jenn–your blog is my go-to guide…thanks!
Uncanny! Your blog always shows me just what I want to eat at that moment. You always feature my favorite dishes.
That little Max is sure lucky to born into a family with cooks like you! He’s got a lot of good meas ahead!
I just made this and it is delicious! Very flavorful!
…would it change the taste greatly?
What are your thoughts on substituting quinoa for the bulgur?
Hi Shannon, I think it would work. Taste would be different, but still good!
I made this with bulgar and because I am gluten free I also made it with quinoa. The quinoa and the bulgar wheat both absorb alot of the liquid so I would put in on last minute to get the freshest flavor.
Looks amazingly delicious! Would quinoa work as sub for bulgur? I have a 3 lb. bag I need to use- Thanks-
Hi Sonya, Yes, quinoa would definitely work. Cook the quinoa according to the instructions on the bag, only use less water. I typically use 1-2/3 cup water to 1 cup quinoa. So sorry for the late response…somehow your comment ended up in my spam folder.
I have a sensitivity to grains, so I used green lentils instead of bulgur. I would love to have tried it with faro, but such delights are forbidden me.