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.

Bowl of bulgur salad with cucumbers, red peppers, chickpeas, lemon, and dill.

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!”

Barbara

What You’ll Need To Make Mediterranean Bulgur Salad

bulgur salad ingredients
  • 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.

bulgur and salt

Pour 1¼ cups boiling water over top and cover the bowl with plastic wrap.

bowl covered with plastic wrap

Let the bulgur steam for 30 minutes, or until all of the water is absorbed.

Glass bowl of steamed bulgur.

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.

soaking red onion in water

Step 3: Make the dressing. In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining teaspoon of salt.

Whisked dressing in a glass bowl.

Step 4: Finish the salad. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas.

adding the bulgur and vegetables to the dressing

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!

tossed bulgur salad

More Salad Recipes You May Like

Mediterranean Bulgur Salad

Bowl of bulgur salad with cucumbers, red peppers, chickpeas, lemon, and dill.

This bulgur salad recipe checks all the boxes—fresh, hearty, and full of flavor. Perfect for lunch, dinner, or anything in between.

Servings: 4 to 6 as a side dish (2 to 3 as a main course)
Total Time: 40 Minutes

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

  1. 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.
  2. 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.)
  3. 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

Powered by Edamam

  • 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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Comments

  • Can you make it gluten-free?

    • — Dulce on June 30, 2025
    • Reply
    • Sure, you can use quinoa in place of the bulgur to make it gluten-free.

  • I don’t leave comments on recipes very often, but this was so delicious I had to say so. The only change I made was to cook the bulgur without salt, and then I added a handful of chopped Mediterranean feta. Delicious – and even better the next day. This will go in the regular rotation. I also may try subbing quinoa for the bulgur next time to up the protein.

    • — Marie C on May 17, 2025
    • Reply
  • Just made this. SOOO GOOD. Might be gone before dinner if I don’t get it in the fridge !
    I know I can count on your recipes to turn out well.

    • — Mary Beth Vedane on April 6, 2025
    • Reply
  • I love this salad! Perfectly balanced and great for easy meal prep!

    • — Barbara Nicholson on November 25, 2024
    • Reply

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