Mediterranean Bulgur Salad Recipe
Get ready to fall in love with Mediterranean Bulgur Salad: a vibrant, flavor-packed dish that will have you dreaming of sun-drenched coastlines. This salad is a celebration of fresh, crisp veggies, briny olives, tangy feta, and fragrant herbs, all tossed with wholesome bulgur wheat and a zesty lemon-olive oil dressing. Whether you’re looking for a refreshing lunch, a colorful potluck addition, or a healthy side for your Mediterranean feast, this easy salad never fails to brighten the table and your taste buds.
Ingredients You’ll Need
The beauty of Mediterranean Bulgur Salad is the harmony found in a few standout ingredients—each one is chosen for its flavor, color, or crunch. Let’s dive into what makes each component so essential for this crave-worthy creation.
- Bulgur wheat: The hearty, nutty base that soaks up all the fabulous flavors and gives the salad its satisfying bite.
- Boiling water: Softens the bulgur to tender perfection with zero fuss—just steep and fluff!
- Cherry tomatoes: Bursting with sweet, juicy flavor; they add a pop of color and freshness.
- Cucumber: Crisp and cool, cucumber brings a refreshing crunch that balances the more savory ingredients.
- Red onion: Adds a punch of color and a subtle sharpness—finely chopping tames its bite.
- Kalamata olives: Their briny depth is irresistible; use pitted and sliced for easy, savory bursts.
- Feta cheese: Salty, creamy, and just a bit tangy, feta gives classic Mediterranean richness.
- Fresh parsley: A generous handful adds freshness and a lovely green finish.
- Fresh mint: Don’t skip it! Mint’s unique aroma and flavor elevate this salad into something extra-special.
- Extra-virgin olive oil: The foundation of the dressing—choose high-quality for the best flavor.
- Fresh lemon juice: Brings zingy, sunshiny acidity that brightens every bite.
- Red wine vinegar: Adds a fruity tang to the dressing for a more complex finish.
- Dried oregano: A classic herb that instantly gives Mediterranean flair—just a little goes a long way.
- Salt and black pepper: Essential seasonings, so taste and adjust as you combine everything.
How to Make Mediterranean Bulgur Salad
Step 1: Soak the Bulgur
Start by placing the bulgur wheat in a large mixing bowl. Pour the boiling water right over the top—no stove required! Cover the bowl with a plate or kitchen towel and let it sit for about 20 minutes. The grains will absorb the water and become tender while you prep the rest of the salad.
Step 2: Fluff and Cool
Once the bulgur has soaked up all the liquid, fluff it gently with a fork to separate the grains. Give it a few minutes to cool, so it won’t wilt your fresh veggies.
Step 3: Add the Veggies and Goodies
To your now-cooled bulgur, add the cherry tomatoes, cucumber, red onion, Kalamata olives, crumbled feta cheese, fresh parsley, and mint. The bowl becomes an instant rainbow of flavors!
Step 4: Whisk the Dressing
In a small bowl or jar, combine the extra-virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, salt, and black pepper. Whisk or shake until a beautiful, emulsified dressing forms—this will tie all the ingredients together deliciously.
Step 5: Dress and Toss
Pour the dressing over the salad and toss everything together very gently. You want to coat all the grains and veggies without crushing the tomatoes or feta. Taste, then add more salt, pepper, or lemon if you’d like!
Step 6: Chill or Serve
Mediterranean Bulgur Salad shines whether served chilled or at room temperature. If you have time, let it rest in the fridge for half an hour—this helps the flavors mingle beautifully.
How to Serve Mediterranean Bulgur Salad
Garnishes
To finish your salad, sprinkle extra chopped parsley or mint over the top, and add a handful of whole cherry tomatoes or a drizzle of extra-virgin olive oil. A final crack of black pepper or a few crumbles of feta make it pop visually and taste even more vibrant.
Side Dishes
This salad loves company! Serve it alongside classic grilled chicken, lamb skewers, crispy falafel, or a platter of roasted vegetables. It’s also stellar with warm pita bread or as part of a Mediterranean mezze spread.
Creative Ways to Present
Try spooning Mediterranean Bulgur Salad into halved bell peppers, lettuce cups, or even as the filling for grain bowls. For parties, pile it high on a big serving platter with fresh lemon wedges and let everyone help themselves.
Make Ahead and Storage
Storing Leftovers
Leftover Mediterranean Bulgur Salad keeps beautifully! Store it in an airtight container in the refrigerator for up to three days. The flavors only deepen and meld, making the second (or third) day salads possibly even better than the first.
Freezing
Freezing is not recommended for this salad, as the fresh veggies and herbs lose their crunch and vibrant texture once thawed. Enjoy it fresh or refrigerated for best results!
Reheating
This is a salad made to be enjoyed cold or at room temperature, so skip the reheating. If it’s just out of the fridge, give it a few minutes on the counter to take the chill off before diving in.
FAQs
Can I use a different grain instead of bulgur?
Absolutely! While bulgur is classic in Mediterranean Bulgur Salad, you can swap in quinoa, couscous, or even farro for a fun twist. Just make sure to cook the grain according to package instructions before adding it to the salad.
Is it possible to make this salad vegan?
Yes! Simply leave out the feta cheese or use a plant-based alternative. You’ll still get plenty of flavor from the veggies, herbs, and zingy dressing.
What protein can I add to make it a meal?
For a heartier version, add chickpeas for a vegetarian protein boost, or top your salad with grilled chicken, shrimp, or salmon for a satisfying lunch or dinner.
How do I prevent the salad from becoming soggy?
To keep Mediterranean Bulgur Salad crisp, make sure your veggies are well-drained and pat them dry if needed. If prepping ahead, mix in the dressing just before serving for the best texture.
Can I prep this salad in advance for a party?
Definitely! Mediterranean Bulgur Salad is a perfect make-ahead option. Prepare all the parts and keep them separate, then toss everything together a few hours before your event for maximum freshness.
Final Thoughts
If you’re craving a dish that’s as colorful as it is wholesome, Mediterranean Bulgur Salad is calling your name. With every forkful, you’ll taste the sun, sea, and lots of feel-good flavor. I hope you’ll try it soon and make it a staple in your kitchen—your friends and family will thank you!
Print
Mediterranean Bulgur Salad Recipe
- Total Time: 20 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
This Mediterranean Bulgur Salad is a refreshing and flavorful dish perfect for a light lunch or side. Packed with wholesome ingredients and a zesty dressing, it’s a satisfying choice for any occasion.
Ingredients
Bulgur Wheat:
1 cup bulgur wheat
Boiling Water:
1 1/2 cups
Cherry Tomatoes:
1 cup, halved
Cucumber:
1, diced
Red Onion:
1/2, finely chopped
Kalamata Olives:
1/2 cup, pitted and sliced
Feta Cheese:
1/2 cup, crumbled
Parsley:
1/4 cup, chopped
Mint:
2 tablespoons, chopped
Extra-Virgin Olive Oil:
1/4 cup
Lemon Juice:
2 tablespoons
Red Wine Vinegar:
1 tablespoon
Dried Oregano:
1 teaspoon
Salt and Black Pepper:
To taste
Instructions
- Prepare Bulgur: Place bulgur wheat in a bowl and cover with boiling water. Let sit for 20 minutes until tender.
- Combine Ingredients: Fluff bulgur with a fork and add tomatoes, cucumber, red onion, olives, feta, parsley, and mint.
- Make Dressing: Whisk together olive oil, lemon juice, vinegar, oregano, salt, and pepper in a small bowl.
- Toss Salad: Pour dressing over the salad and gently toss to combine.
- Adjust Seasoning: Taste and adjust salt and pepper as needed.
- Serve: Enjoy chilled or at room temperature.
Notes
- For added protein, include grilled chicken or chickpeas.
- This salad can be refrigerated and enjoyed for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 15mg
