Mediterranean Bulgur Salad
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With fresh herbs, chopped vegetables and chickpeas, this Mediterranean bulgur salad is like a bulked-up tabbouleh. Hearty enough to serve on its own or as a healthy side for grilled meats or fish.
Made with nutty bulgur, fresh herbs, chopped vegetables, and buttery chickpeas, this Mediterranean bulgur salad recipe is hearty, healthy, and full of flavor. I like to make it over the weekend and keep it in the fridge all week for easy lunches.
Bulgur is a chewy, nutty-tasting grain made from whole wheat kernels that have been parboiled, dried, and cracked. In addition to being delicious, it’s packed with fiber and protein, rich in vitamins and minerals, and low in fat and calories. You can usually find it near the pasta, rice, or hot cereal at most grocery stores—or in the bulk bins if your store has them.
“I love this salad! Perfectly balanced and great for easy meal prep!rn”
What You’ll Need To Make Mediterranean Bulgur Salad
- Medium-grind bulgur: A quick-cooking whole grain with a chewy texture and nutty flavor—it’s the hearty base of the salad.
- Chickpeas: Add creaminess, protein, and make the salad feel more like a meal.
- Red bell pepper, cucumber & red onion: This veggie trio brings color, crunch, and freshness.
- Fresh dill & parsley: Lots of fresh herbs give the salad a bright, clean flavor.
- Lemon juice, olive oil & garlic: The base of the dressing; bright, rich, and full of flavor.
- Cumin, sugar, salt & black pepper: A simple spice blend that adds warmth, balance, and just the right amount of seasoning.
- Jump to the printable recipe for precise measurements
Step-by-Step Instructions
Step 1: Cook the bulgur. To begin, in a medium bowl, combine the bulgur and ½ teaspoon salt.
Pour 1¼ 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.
Step 2: Soak the onion. While the bulgur soaks, I like to soak the red onion in cold water and then drain to remove the sharp raw onion taste. This is totally optional; if you like the sharpness of raw onions, you can skip this step.
Step 3: Make the dressing. In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining teaspoon of salt.
Step 4: Finish the salad. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas.
Toss well, then taste and adjust seasoning if necessary. Chill the bulgur salad until ready to serve or for up to two days. Serve cold or room temperature and enjoy!
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Mediterranean Bulgur Salad
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 clove garlic, 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-oz) 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 (300 ml) boiling water. Cover the bowl tightly with saran wrap and let sit for 15 to 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
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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I made this recipe last week, it is simply amazing! A while ago I bought a delicious salad from a deli supermarket, and I really wanted to recreate it at home for home and packed lunch.
So I’m glad when I went to check to your website I could find this recipe that was the same flavour profile! So I made this recipe as a “Salad Bowl” adding small portions on sid of the bowl/container the following: your bulgar salad and dressing (omitting the chickpeas but otherwise everything as mentioned in your recipe), a couple of falafels, hummus, feta cheese, cherry tomatoes and arugula salad leaves ~ it’s flavourful, hearty and satisfying, nutritious and delicious, and quick and easy! Thank you Jenn!
I followed the recipe but substituted New Mexico green chilies. It gave the salad a bit more bunch. My whole family loved it.
I was wondering if black beans can be substituted for chickpeas. Have already got falafel and hummus on menu list for my upcoming dinner party.
Sure, San, that would be fine. Enjoy!
I have been cooking/baking nearly exclusively from this website for the past few months. Everything is good! I like this salad a lot, but did add some crumpled feta for a little extra depth in the flavor. Thanks for the great recipes, Jenn!
Too salty! Start with 1/2 teaspoon and add if you think it needs it. Everyone has different tastes. You can always add, but you can’t remove. Otherwise, I love this recipe!
I would like to serve this as a side salad to eight people. Would I need to double the recipe, including the dressing?
Hi Barbara, I’d either make 1.5 to 2 times the recipe. If you double it, you may have leftovers, but it keeps nicely in the fridge for several days.
Wonderful summer meal. Actually anytime of the year, but I adore it in the summer as I don’t need to heat up the house with any stove top or oven cooking. Sometimes I make a green lettuce ‘bowl’ to serve it in. More veggies for my boys.
Unbelievably delicious exactly as written. Yes, regarding the amount of salt. My husband who never likes these kinds of salads loved it. Thank you!
Delicious. Needed more lemon and extra red pepper for crunch. Great for summer. Thanks.
Can I replace the bulgur with quinoa? I would love to bring this dish to a picnic, but the host needs gluten free. If so, what adjustments would be needed?
Definitely (and no adjustments needed). Enjoy!