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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I have made this three or four times by now, and every time it’s a winner. I make it without the dill, and apart from that (I strongly dislike dill) I adhere faithfully to the recipe. I keep the proportions given and I just keep this salad in the fridge for the week’s meals as a quick and easy side dish to be added to my lunch boxes. Honestly, it gets even better when it’s had the chance to get its flavours really combined.
What kind of salt did you use? Kosher salt or Morton’s table salt? I think there is a big difference so I don’t want to make a mistake and ruin the salad
I use fine sea salt, which would be the same as table salt.
This recipe is great. I did modify it a bit because my husband doesn’t like raw garlic or onion. I sauteed them few a few minutes and tossed in the pepper at the end too so the onion and garlic was easier to distribute. It does dirty a pan but if you aren’t a fan of raw onion and garlic this works well. I also omitted the sugar.
This recipe is so flavorful and fresh and a complete meal in itself. The only modification I made was to substitute freekeh (cracked green wheat) for the bulgur wheat. Leftovers are awesome for a quick, healthy lunch the next day.
Review:
This was so so so delicious!! My family and I absolutely loved it. The only change I made was that I didn’t add as much oil as called for and I added a little more cumin at the end! 🙂 Thank you for the recipe.
I have made this salad twice now. The first time I made it with the red onion and despite soaking they were a bit too strong. This time I substituted green onion and it was great! Both times, the salad was great, actually, but I just preferred it with green onion. Love! Thank you!
This is a great salad! I made this for my wife who was taking it to a picnic lunch with the girls. I didn’t want to part with it!! Thanks Jennifer.
Great Summer Time Salad for a pot luck. The bowl was empty about 1 hour into the pot luck.
I forgot to add salt while cooking the bulgur, but added it during the mixing process, it was still good.
I like to saute onions in a little olive oil, cool and add to salads. It takes away the strong taste and adds a nice flavor.
The salad was a hit! My husband and I really enjoyed it!