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5.0 from 69 votes

Bulgur Salad

This Bulgur Salad recipe has crisp vegetables, feta cheese, and an easy dressing tossed with cooked bulgur. It's quick, healthy, flavorful, and perfect for any BBQ or lunch meal prep!

Prep Time
10 mins
Cook Bulgur
30 mins
Total Time
40 mins
Servings: 5 people
Calories: 429 kcal
Course: Side Dish , Main Course , Salad , Appetizer
Cuisine: Mediterranean

Ingredients

  • 1 cup uncooked bulgur , or quinoa
  • 1 ounce can chickpeas , drained and rinsed
  • ½ English cucumber , chopped
  • 1/4 cup red onion , diced
  • 1/2 cup fresh chopped parsley
  • 1/2 cup fresh mint leaves , chopped
  • ¼ cup fresh dill , chopped
  • 1/3 cup feta cheese crumbles
  • 1/3 cup whole shelled pistachios , roasted
  • Salt and freshly ground black pepper , or flake salt, to taste
Dressing:
  • 1/4 cup extra virgin olive oil
  • 1 large lemon , zest and juice
  • 1/4 teaspoon ground cumin
  • 1 clove garlic

Instructions

    Cup of Yum
  1. 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).
  2. Make dressing by whisking dressing ingredients in a bowl. Once bulgur or quinoa has cooled, pour dressing on top and stir to combine.
  3. Add chickpeas, cucumber, onion, parsley, mint, dill and pistachios and stir to combine. Top with feta and salt and pepper, to taste.
  4. Serve cold or room temperature. Store leftovers in the fridge and enjoy within 2-3 days.

Notes

  • Make Ahead Instructions: The whole salad bulgur salad recipe can be made the day before, or you can prep the components. Chop all of the veggies ahead of time, and cook bulgur the day before and keep in an airtight container in the fridge.
  • Storage Instructions: Keep leftovers in the fridge and enjoy within 2-3 days. Makes the perfect meal prep for lunch.
  • Variations:
  • Gluten-free Adaptations: use quinoa instead of bulgur.
  • Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
  • Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
  • Tzatziki Sauce: Drizzle on Tzatziki sauce instead of feta cheese.
  • Tzatziki Sauce: Drizzle on Tzatziki sauce instead of feta cheese.
  • Hummus: To increase protein and fiber, add a scoop of hummus on the side.
  • Hummus: To increase protein and fiber, add a scoop of hummus on the side.
  • Protein: Add grilled chicken or tofu.
  • Protein: Add grilled chicken or tofu.

Nutrition Information

Calories 429kcal (21%) Carbohydrates 52g (17%) Protein 15g (30%) Fat 20g (31%) Saturated Fat 4g (20%) Polyunsaturated Fat 4g Monounsaturated Fat 11g Cholesterol 9mg (3%) Sodium 133mg (6%) Potassium 611mg (17%) Fiber 14g (56%) Sugar 6g (12%) Vitamin A 1015IU (20%) Vitamin C 17mg (19%) Calcium 145mg (15%) Iron 5mg (28%)

Nutrition Facts

Serving: 5people

Amount Per Serving

Calories 429

% Daily Value*

Calories 429kcal 21%
Carbohydrates 52g 17%
Protein 15g 30%
Fat 20g 31%
Saturated Fat 4g 20%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 11g 55%
Cholesterol 9mg 3%
Sodium 133mg 6%
Potassium 611mg 13%
Fiber 14g 56%
Sugar 6g 12%
Vitamin A 1015IU 20%
Vitamin C 17mg 19%
Calcium 145mg 15%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.