This vibrant Bulgur Salad packs a powerful nutritional punch while delivering incredible Mediterranean flavors in every bite. Ready in just 40 minutes, this protein-rich dish combines hearty bulgur wheat with fresh ingredients for a satisfying meal that’s both wholesome and delicious.
Perfect for meal prep or as a standout side dish, it delivers an impressive 15g of protein and 14g of fiber per serving, making it an excellent choice for health-conscious food lovers who don’t want to compromise on taste.
Fresh Bulgur Salad Ingredients
- Bulgur: 1 cup uncooked (can substitute with quinoa)
- Proteins: 1 can chickpeas, drained and rinsed, plus ⅓ cup feta cheese crumbles
- Fresh Produce: ½ English cucumber, ¼ cup red onion, ½ cup parsley, ½ cup mint leaves, ¼ cup dill
- Nuts: ⅓ cup roasted whole pistachios for delightful crunch
- Dressing Components: ¼ cup extra virgin olive oil, 1 large lemon, ¼ tsp cumin, 1 garlic clove
- Seasonings: Salt and freshly ground black pepper to taste
Step-by-Step Instructions
- Prepare the Base: Combine bulgur with 2 cups boiling water, let rest 30-60 minutes until tender and water absorbs
- Create Dressing: Whisk olive oil, lemon zest, lemon juice, cumin, and minced garlic in a bowl until well combined
- Mix Base: Once bulgur has cooled, pour dressing over and combine thoroughly
- Add Fresh Elements: Incorporate chickpeas, cucumber, onion, and fresh herbs, stirring gently
- Final Touch: Top with feta and pistachios, season with salt and pepper to preference
- Serving: Best enjoyed cold or at room temperature, keeps fresh for 2-3 days when refrigerated
Quick Ingredient Swaps
This salad is super flexible! You can switch the bulgur with quinoa (as mentioned in the recipe) or even try couscous. Don’t have pistachios? Try toasted almonds or walnuts – they’re just as tasty.
The fresh herbs make this dish special, but if you’re missing one, just use more of the others. Not a fan of feta? Crumbled goat cheese works beautifully too!
Serving Suggestions
This bright and fresh bulgur salad makes a perfect lunch on its own, but it also pairs wonderfully with grilled chicken or fish for a bigger meal. I love serving it at summer picnics or potlucks since it travels well. For a lovely presentation, try serving it on a bed of fresh greens and adding a few extra herbs and feta on top.
Make-Ahead Tips
Want to prep this ahead? Cook the bulgur and make the dressing up to 2 days before. Store them separately in the fridge. Chop the herbs, cucumber, and onion the morning of, then mix everything together when you’re ready to eat.
This keeps the herbs fresh and bright, and the cucumber nice and crisp. The dressed salad stays good in the fridge for 2-3 days, though the herbs might lose some of their vibrancy.
Fresh Herb Tips
The mix of parsley, mint, and dill gives this salad its amazing flavor. To keep your herbs fresh longer, wash them, pat them completely dry, wrap them loosely in slightly damp paper towels, and store them in a plastic bag in the fridge.
When you’re chopping them, use a sharp knife to avoid bruising – this helps keep their beautiful color and fresh taste.
Bulgur Salad
Equipment
- Medium bowl
Ingredients
Main Ingredients
- 1 cup uncooked bulgur or quinoa
- 1 15-ounce can chickpeas drained and rinsed
- 1/2 English cucumber chopped
- 1/4 cup red onion diced
- 1/2 cup fresh parsley chopped
- 1/2 cup fresh mint leaves chopped
- 1/4 cup fresh dill chopped
- 1/3 cup feta cheese crumbles
- 1/3 cup whole shelled pistachios roasted
Dressing
- 1/4 cup extra virgin olive oil
- 1 large lemon zest and juice
- 1/4 teaspoon ground cumin
- 1 clove garlic
Instructions
- Combine bulgur and 2 cups boiling water in a medium bowl. Set aside for 30 minutes to an hour, or until water has been absorbed and bulgur is tender (OR cook quinoa according to package instructions).
- Make dressing by whisking dressing ingredients in a bowl.
- Once bulgur or quinoa has cooled, pour dressing on top and stir to combine.
- Add chickpeas, cucumber, onion, parsley, mint, dill and pistachios and stir to combine. Top with feta and salt and pepper, to taste.
- Serve cold or room temperature. Store leftovers in the fridge and enjoy within 2-3 days.
