Mediterranean Bulgur Salad

Name: Mediterranean Bulgur Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 cup bulgur wheat; 2 cups boiling water; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/2 cup parsley, chopped; 1/4 cup olive oil; Juice of 1 lemon; Salt and pepper, to taste

Highlighted under: Fresh Cooking

I absolutely love making Mediterranean Bulgur Salad during warm months when I crave something fresh and light. With its nutty bulgur, crisp veggies, and vibrant herbs, each bite feels like a celebration of colors and flavors. I also enjoy how quick and straightforward it is to prepare, making it perfect for busy weekdays as well as gatherings. The combination of lemon juice and olive oil adds a delightful tang that truly elevates the dish. It's a salad that keeps me coming back for more!

Created by

Nerissa Caldwell

Last updated on 2026-02-08T02:33:36.465Z

When I first tried Mediterranean Bulgur Salad at a friend's potluck, I was amazed at how simple ingredients could create such a flavorful dish. The secret lies in the bulgur grain, which absorbs the freshness of the vegetables and the zesty dressing beautifully. It's not just a salad; it's a feast for the senses!

To enhance the flavor even further, I like to let the salad chill in the fridge for about 30 minutes after mixing. This waiting period allows the ingredients to blend and develop a depth of flavor that's truly satisfying. Trust me; the patience pays off!

Why You'll Love This Recipe
Nutty bulgur coupled with fresh vegetables makes each bite refreshing.
Quick and easy to prepare, perfect for busy weeknights!
Packed with flavors and nutrients, making it a wholesome meal.

Understanding Bulgur

Bulgur wheat is a whole grain that contributes nutty flavors and a delightful chewy texture to the salad. When soaked in boiling water, bulgur expands and softens, absorbing the flavors from the added ingredients. For best results, ensure that the water is boiling when poured over the bulgur to facilitate absorption. You can also test readiness by tasting a few grains; they should be tender but have a slight bite, usually after about 15 minutes of resting.

If you're looking for a quicker alternative or simply can't find bulgur, you could substitute it with quinoa or couscous. Quinoa offers a similar nutty flavor and is gluten-free, while couscous cooks much faster, in just 5-10 minutes. However, keep in mind that the texture of the salad will slightly change with these substitutions.

Maximizing Freshness

To keep your salad fresh, prepare it just before serving, if possible. The longer it sits, the more the vegetables release moisture, which can make the salad watery. If you want to make it in advance, consider omitting the tomatoes and cucumbers until just before serving. This will help retain their crunch and freshness.

Storing the salad in an airtight container in the fridge can keep it fresh for up to 2 days. Just be sure to give it a good toss before serving to redistribute the flavors that may have settled. You can also add a bit more lemon juice or olive oil to revive its taste before serving.

Ingredients

Gather these fresh ingredients to make your Mediterranean Bulgur Salad:

Bulgur Salad Ingredients

1 cup bulgur wheat
2 cups boiling water
1 bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/2 cup parsley, chopped
1/4 cup olive oil
Juice of 1 lemon
Salt and pepper, to taste

Once you have all your ingredients ready, you can whip up this salad in no time!

Instructions

Follow these simple steps to prepare your Mediterranean Bulgur Salad:

Prepare the Bulgur

In a large bowl, pour the boiling water over the bulgur wheat and let it sit for about 15 minutes, or until the water is absorbed.

Mix the Vegetables

In another bowl, combine the diced bell pepper, cucumber, cherry tomatoes, red onion, and parsley.

Combine and Dress

Once the bulgur is ready, fluff it with a fork and add it to the vegetable mixture. Drizzle with olive oil and lemon juice, then season with salt and pepper.

Toss and Serve

Gently toss everything together until well combined, and serve immediately or chill in the fridge for a while before serving.

Enjoy your delightful Mediterranean Bulgur Salad!

Pro Tips

Feel free to customize this salad with your favorite vegetables or add some feta cheese for a creamier texture!

Serving Suggestions

Mediterranean Bulgur Salad is incredibly versatile and can be enjoyed as a main dish or a side. For a heartier meal, try pairing it with grilled chicken or roasted chickpeas to add protein. If serving at a gathering, consider presenting it in a large bowl, garnished with additional parsley and lemon wedges for a vibrant touch that invites guests to help themselves.

For a refreshing twist, you can also serve the salad in lettuce wraps. Just spoon the salad into large romaine or butter lettuce leaves for a fun, low-carb option. This presentation not only looks beautiful but also makes for an easy-to-eat appetizer at parties!

Variations and Customizations

Feel free to explore different variations based on what you have on hand or your dietary preferences. Add in diced avocado for creaminess or crumbled feta cheese for a tangy kick. You can also include your favorite nuts, like toasted almonds or pine nuts, to enhance both the flavor and crunch of the salad.

Herbs play an essential role in Mediterranean cuisine, and this salad is no exception. While parsley provides a fresh flavor, you can try adding mint or dill for an additional layer of taste. Just be mindful to use fresh herbs rather than dried, as they provide a more vibrant flavor that complements the crisp vegetables.

Questions About Recipes

→ Can I make this salad in advance?

Absolutely! This salad tastes even better after it sits for a few hours or overnight in the fridge.

→ Is bulgur wheat gluten-free?

No, bulgur wheat is made from wheat and contains gluten. If you're looking for a gluten-free alternative, try quinoa or rice.

→ What can I serve with this salad?

This salad pairs beautifully with grilled chicken, fish, or can be served as a filling vegetarian main dish.

→ How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator. It should last for about 3 days.