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; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/2 cup parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup olive oil; Juice of 1 lemon; Salt and pepper to taste

Highlighted under: Exotic Inspirations

I truly love making Mediterranean Bulgur Salad, especially during the warmer months when fresh vegetables are at their peak. The vibrant flavors come together beautifully, and it’s such a versatile dish, perfect as a side or a light meal on its own. I enjoy incorporating seasonal produce, and each batch turns out slightly different depending on what I have on hand. This dish is not just nutritious but also refreshing and satisfying, making it an ideal choice for lunch or a picnic.

Created by

Lydia Spencer

Last updated on 2026-02-07T18:01:35.999Z

When I first tried Mediterranean Bulgur Salad at a local café, I knew I had to recreate it at home. The combination of bulgur wheat with fresh veggies and herbs was so vibrant and satisfying, it quickly became a staple in my dining rotation. I appreciate how effortless it is to throw together, especially when bringing it to gatherings or when I want something light yet filling.

One crucial tip I’ve learned is to let the bulgur sit in the dressing for a bit before serving; this allows the flavors to meld beautifully. I often add a splash of lemon juice right before serving to brighten things up even more. It’s one of those dishes that tastes even better after a day in the fridge!

Why You'll Love This Recipe
Nutritious ingredients packed with flavor
Perfectly refreshing for any occasion
Easy to customize with your favorite vegetables

Understanding Bulgur Wheat

Bulgur wheat is a staple in Mediterranean cuisine, prized for its nutty flavor and quick preparation. Made from whole grains of wheat that have been boiled, dried, and cracked, bulgur offers a chewy texture that pairs well with fresh vegetables. The cooking process is simple; it absorbs liquid rapidly, becoming tender in about 10 minutes. Always ensure to let it cool before mixing with other ingredients, as this preserves its texture and prevents the salad from becoming mushy.

The quality of bulgur can vary, so choosing a fine or medium grind for this salad is ideal. If you only have coarse bulgur, consider increasing the cooking time slightly and making sure to adjust water ratios accordingly. The right texture is essential for a light, fluffy salad rather than a dense mixture. I recommend monitoring the bulgur closely and checking for doneness by tasting it; it should be tender but still slightly firm.

Choosing the Right Vegetables

One of the greatest joys of this Mediterranean Bulgur Salad is its adaptability. While the recipe includes cucumber, bell pepper, and cherry tomatoes, feel free to swap in seasonal produce. Zucchini, radishes, or even roasted vegetables can add unique flavors. The key is to maintain a balance, ensuring you have a combination of crunchy and soft textures. For example, adding diced avocado just before serving can introduce creaminess that complements the dish beautifully.

When preparing your vegetables, aim for uniform sizes to ensure even mixing and a polished presentation. Dicing vegetables into about ½-inch pieces works well. Elements like red onion contribute a sharpness that brightens the overall flavor, while the herbs lend freshness. Remember to adjust quantities of herbs and veggies to suit your taste; a handful of arugula can also provide a peppery kick if you prefer a more dynamic profile.

Ingredients

Gather these simple ingredients to create a delicious Mediterranean Bulgur Salad.

Ingredients

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

You'll find that these ingredients blend together seamlessly for an exceptional salad.

Instructions

Follow these steps for preparing a fantastic Mediterranean Bulgur Salad.

Prepare the Bulgur

In a medium saucepan, bring the water to a boil. Stir in the bulgur wheat, reduce heat, cover, and simmer for about 10 minutes until the water is absorbed and the bulgur is tender. Remove from heat and let it cool.

Mix the Vegetables

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

Combine Everything

Once the bulgur is cool, fluff it with a fork and add it to the bowl with the vegetables. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss well to combine.

Chill and Serve

Let the salad chill in the refrigerator for at least 15 minutes before serving to allow the flavors to meld. Serve cold or at room temperature.

Enjoy this refreshing salad at your next meal or gathering!

Pro Tips

Feel free to add crumbled feta or olives for extra flavor. Also, this salad keeps well in the fridge
just give it a good stir before serving.

Storage Tips

This Mediterranean Bulgur Salad can be made ahead of time, making it an excellent choice for meal prep. Store it in an airtight container in the refrigerator for up to three days. The flavors will deepen as it sits, creating a deliciously seasoned dish that is even better the next day. However, if you plan to keep it longer, consider storing the dressing separately to prevent the vegetables from becoming soggy.

When ready to serve leftovers, give the salad a gentle stir and taste for additional seasoning, especially if it’s been stored. If the salad has lost some of its vibrant colors or texture, try adding a splash of fresh lemon juice or a drizzle of olive oil before serving. This can revive the flavors and enhance the overall enjoyment of the dish.

Serving Suggestions

Serving this salad at room temperature or chilled makes it perfect for picnics, barbecues, or light lunches. Consider pairing it with grilled chicken or fish for a balanced meal. Alternatively, for a vegetarian option, dollop some hummus on the side for added protein. The salad also works as a filling for wraps or pita pockets, bringing a delightful Mediterranean flair to your lunch.

If you’re looking to impress guests, serve the salad in individual bowls, garnished with a sprig of fresh mint and a lemon wedge. This adds an elegant touch while allowing each person to adjust the seasoning to their liking. You can even create a buffet-style setup, allowing guests to customize their salad with additional toppings such as feta cheese, olives, or capers for an extra burst of flavor.

Questions About Recipes

→ Can I make this salad in advance?

Yes, you can prepare it a day ahead. It actually tastes better after the flavors have melded in the fridge.

→ What other ingredients can I add?

You can customize with vegetables like carrots, zucchinis, or replace herbs based on your preference.

→ Is bulgur wheat gluten-free?

No, bulgur wheat contains gluten. However, you can substitute with quinoa for a gluten-free version.

→ How long does this salad last in the fridge?

The salad will stay fresh for up to 3 days in the fridge, although I recommend consuming it within 1-2 days for best flavor.