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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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