Mediterranean Bulgur Salad

Name: Mediterranean Bulgur Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup bulgur wheat; 2 cups water or vegetable broth; 1 cucumber, diced; 1 red bell pepper, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste

Highlighted under: Favorite World Food Favorites

I absolutely love making this Mediterranean Bulgur Salad because it’s quick, fresh, and packed with vibrant flavors. The combination of tender bulgur wheat, crisp vegetables, and aromatic herbs creates a dish that not only looks beautiful but also tastes amazing. Whether I’m serving it for a light lunch or as a side dish at dinner, this salad never fails to impress. Plus, it’s perfect for meal prep, allowing me to enjoy delicious leftovers throughout the week. Let's dive into this delightful recipe that shines with Mediterranean flair.

Created by

Cassandra Reed

Last updated on 2026-02-08T08:27:35.816Z

When I first made this Mediterranean Bulgur Salad, I was pleasantly surprised by how flavorful and refreshing it turned out. The bulgur, soaked in boiling water, puffs up perfectly and provides a hearty base for the colorful veggies. I also realized that letting the salad sit for a few minutes before serving enhances the flavors, allowing the dressing to seep into the grains and vegetables.

I like to customize this salad based on what I have on hand, adding ingredients like chickpeas or feta cheese for extra protein and creaminess. This flexibility means it’s a go-to dish in my kitchen, making it perfect for busy weeks when I need healthy meals ready to go.

Why You'll Love This Mediterranean Bulgur Salad
Bursting with fresh and vibrant Mediterranean flavors
Quick to prepare - ideal for busy weeknights
Versatile and customizable based on your preferences
Nutritious and satisfying for a light meal or side dish

The Role of Ingredients

The choice of bulgur wheat is essential for achieving the desired texture in this salad. Bulgur is quick-cooking and has a slight nutty flavor that complements the vibrant vegetables. If you can't find bulgur, couscous or quinoa could work, but remember to adjust the cooking times accordingly, as couscous cooks in about 5 minutes and quinoa takes around 15 minutes.

Fresh herbs like parsley and mint are not just for garnish; they elevate the dish's flavor profile significantly. Make sure to chop the herbs finely to release their aromatic oils, enhancing the overall freshness of the salad. If you're not a fan of mint, fresh basil or dill can be a delightful substitute that still keeps the Mediterranean essence.

Perfecting the Dressing

A balanced dressing can make or break this salad. The combination of olive oil and lemon juice not only adds flavor but also helps to soften the raw vegetables, making them more palatable. For a creamier texture, consider adding a dollop of yogurt or tahini. Just remember to adjust the quantity of lemon juice if you make these additions, ensuring the salad remains tangy but not overly acidic.

When seasoning with salt and pepper, take a moment to taste as you go. Freshly ground black pepper is more aromatic than pre-ground, and you might find that a touch of sea salt enhances the flavors even further. If you find the salad too bland, try adding a pinch of red pepper flakes for a mild kick or a splash of balsamic vinegar for extra depth.

Storage and Meal Prep Tips

This Mediterranean Bulgur Salad is an excellent choice for meal prep. It can be stored in an airtight container in the refrigerator for up to five days. Just be aware that the vegetables, particularly the cucumber and tomatoes, may start to soften as they release moisture. To maintain crispness, consider storing the dressing separately and mixing it in just before serving.

For a fun twist, you can add protein to make this salad more filling. Chickpeas, feta cheese, or grilled chicken would all be great additions. These can be mixed in after the bulgur has cooled. If adding cheese, crumble it just before serving to keep it fresh and avoid sogginess during storage.

Ingredients

Gather the following ingredients to create this delicious Mediterranean Bulgur Salad:

Ingredients

1 cup bulgur wheat
2 cups water or vegetable broth
1 cucumber, diced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Once you have all the ingredients ready, you're set to start preparing the salad!

Instructions

Follow these simple steps to create your Mediterranean Bulgur Salad:

Cook the bulgur

In a medium saucepan, bring the water or vegetable broth to a boil. Add the bulgur and stir once. Remove from heat, cover, and let sit for about 10 minutes until the bulgur is tender and has absorbed the liquid.

Prepare the vegetables

While the bulgur is cooking, chop the cucumber, red bell pepper, cherry tomatoes, and red onion. Place them in a large mixing bowl along with the chopped parsley and mint.

Combine and dress

Once the bulgur is ready, fluff it with a fork and let it cool for a few minutes. Add the bulgur to the bowl with the vegetables. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss everything together until well combined.

Serve

Taste the salad and adjust the seasoning if needed. Serve immediately or refrigerate for a while to allow the flavors to meld. Enjoy your Mediterranean Bulgur Salad!

Your Mediterranean Bulgur Salad is now ready to be enjoyed!

Pro Tips

For added protein, consider mixing in canned chickpeas or grilled chicken. You can also swap in your favorite vegetables based on what’s in season or what you have available.

Serving Suggestions

Serve this Mediterranean Bulgur Salad on its own as a light lunch, or pair it with grilled meats or fish for a hearty dinner. The salad's freshness complements rich flavors beautifully, making it versatile for any meal. For an added touch, garnish with lemon wedges and extra herbs for a burst of color and fragrance.

Another option is to serve this salad in a pita pocket along with hummus for a Mediterranean-inspired lunch. You could also use it as a topping for baked potatoes or a filling for lettuce wraps, giving you endless possibilities to enjoy this dish.

Variations to Try

Feel free to get creative with the ingredient mix based on what's in season or what you have on hand. Adding diced avocado can give creaminess, while olives will introduce a briny kick that complements the other flavors well. Try incorporating seasonal vegetables like grated carrots or bell pepper varieties for added color and crunch.

To make this salad heartier, consider incorporating grains such as farro or barley. These grains offer different textures and flavors while still aligning with the Mediterranean theme. Just remember that cooking times may vary, so plan accordingly to ensure everything is perfectly tender and ready to combine.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad stores well in the refrigerator for up to 3 days, making it perfect for meal prep.

→ What can I substitute for bulgur?

You can use quinoa or couscous as an alternative, although cooking times may vary.

→ Is this dish gluten-free?

Bulgur is made from wheat, so it is not gluten-free. However, you can substitute it with quinoa for a gluten-free option.

→ Can I add more vegetables?

Absolutely! This salad is versatile, so feel free to add any seasonal vegetables you enjoy.