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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Great as a side with protein at dinner, amazing for lunch the next day! Have on occasion substituted quinoa with great success. For longer storage I keep lemon/olive oil dressing on the side until serving.
delicious salad! have made several times with success. have substituted other grains- cooked farro works especially well. thanks for the great recipes over the years.
Made it tonight exactly as directed. Wasn’t sure I’d like it but thought it was a healthy option—and OMG—loved it. So did my husband. It’s def going into the rotation!
Delicious, easy to make & goes with anything. I added leftover bbq steak, thinly sliced to my bowl of bulgur salad. Complete meal & totally satisfying.
Don’t use plastic wrap – instead, just use a pot lid. Et voilà, zero waste!
I used a tea towel – voila! Delicious recipe. thanks from England 🇬🇧
Absolutely delicious! I make this often. Light, wonderful flavors, and very satisfying. Thanks for another wonderful recipe, Jenn!
Absolutely delicious! I’ve made it with bulgar but the times I haven’t been able to find bulgar, I made it with farro and it was equally delicious!
Just “wow!” Made this three times now and each time it was perfect. Drizzle with pomegranate molasses or sprinkle with crumbled cojita. This is simply perfect. Thank you for a great recipe!
One of the best salads I have made!!! So fresh and delicious. Made this recipe so many times I almost know the ingredients by heart !!! A big hit at potlucks. Thank you – love your recipes!!!!
Made this the first time for a big family get together. A hit with youngsters and adults alike with many requests for recipe.
I made this recipe this summer for my big birthday party. 100+ people, so I made 10 batches! plus one batch with quinoa for a gluten-free version.
Everyone loved it, no leftovers!
My husband and I absolutely love this salad. I started making it in mid-June and have made it (at least) every other week since. It is a great summer salad to have in the fridge when you need a quick bite. The flavors all marry together so nicely — especially the dill. I, too, have added feta and even olives, at times. For some reason, bulgur has been hard to find at surrounding grocery stores so I have also made with Israeli couscous and a bulgur/ quinoa mix. All have been great. My husband is picky about his salads, but he has requested me to make this on several occasions. Thank you, Jenn, for another top-rate recipe!