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!”
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!
More Salad Recipes You May Like
Mediterranean Bulgur Salad
This bulgur salad recipe checks all the boxes—fresh, hearty, and full of flavor. Perfect for lunch, dinner, or anything in between.
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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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!