Mediterranean Bulgur Salad Recipe
If you’re looking for a dish that’s as vibrant and refreshing as a summer day along the coast, this Mediterranean Bulgur Salad delivers pure sunshine on a plate. Bursting with sweet tomatoes, crisp cucumber, briny olives, creamy feta, and the fresh lift of parsley and mint, it’s the kind of recipe that’s both comforting and uplifting. Whether you’re hosting a backyard picnic or just need a healthy, satisfying lunch, Mediterranean Bulgur Salad is your secret weapon. It comes together with minimal effort but offers big, bold flavors that never fail to impress—and you’ll find it’s endlessly versatile for every occasion.
Ingredients You’ll Need
The beauty of Mediterranean Bulgur Salad lies in its simple foundation of honest, wholesome ingredients. Each one plays a starring role, contributing either refreshing crunch, creaminess, tang, or savory depth to every forkful. Here are the essentials and a few extra tips to make them shine:
- Bulgur wheat: This nutty, chewy whole grain acts as a hearty base and soaks up all the wonderful flavors of the dressing.
- Boiling water: Steams the bulgur, making it tender and fluffy—no stove required!
- Cherry tomatoes: Little bursts of sweetness and color make every bite sing.
- Cucumber: Adds that cool, crisp crunch and subtle flavor you crave in a summer salad.
- Red onion: Finely chopped for a gentle bite and punch of flavor without overpowering the mix.
- Kalamata olives: Their signature brininess deepens the Mediterranean edge and balances the salad’s freshness.
- Feta cheese: Creamy and salty, it binds everything with savory richness; crumble it for maximum coverage.
- Fresh parsley: Brings a bright green note and a burst of herbaceous freshness.
- Fresh mint: A cooling, lively touch that gives the salad its unmistakable Mediterranean flair.
- Extra-virgin olive oil: Lush and fruity, it forms the backbone of the dressing and ties the whole salad together.
- Fresh lemon juice: Adds zingy acidity to brighten all the flavors.
- Red wine vinegar: Grants a subtle tang and complexity to the dressing.
- Dried oregano: Infuses the salad with classic Mediterranean aroma and earthiness.
- Salt and black pepper: Season to taste, making the fresh ingredients shine from the very first bite.
How to Make Mediterranean Bulgur Salad
Step 1: Soak and Fluff the Bulgur
Begin by placing the bulgur wheat in a large mixing bowl. Pour the boiling water directly over the grains, making sure they’re fully covered. Cover the bowl tightly with a plate or plastic wrap, and let it sit undisturbed for 20 minutes. Once all the water has been absorbed and the bulgur is tender, take a fork and gently fluff it to separate the grains—this step gives your Mediterranean Bulgur Salad that irresistibly light and chewy texture.
Step 2: Prep the Colorful Veggies and Herbs
While the bulgur softens, turn your attention to prepping the vegetables. Halve the cherry tomatoes, dice the cucumber, chop the red onion finely, and slice the Kalamata olives. Don’t forget the fresh herbs—chop the parsley and mint just before adding for maximum flavor and color. Once ready, gently pile these fabulous ingredients onto the fluffed bulgur.
Step 3: Add Feta and Toss Together
Scatter the crumbled feta cheese evenly over the salad’s surface. The feta won’t just add creaminess—it brings a gentle, salty tang that’s essential for the full Mediterranean finish. Toss everything together gently, being careful not to mash the feta or squish the tomatoes. You want each scoop to showcase every color and texture in the bowl.
Step 4: Mix the Lively Mediterranean Dressing
In a small bowl or measuring cup, whisk together the extra-virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, and a good pinch each of salt and black pepper. Don’t whisk shyly—the more vigorously, the better the dressing emulsifies, giving your Mediterranean Bulgur Salad that luscious, silky mouthfeel.
Step 5: Dress, Toss, and Taste
Pour your freshly whisked dressing all over the tossed salad ingredients. Using large serving spoons or clean hands, gently toss again until every grain and veggie glistens with dressing. Taste and adjust the seasoning—you might want an extra squeeze of lemon or a sprinkle more salt, depending on your preference. Serve immediately, or chill in the fridge for a refreshing make-ahead dish.
How to Serve Mediterranean Bulgur Salad
Garnishes
A handful of extra herbs or a final crumble of feta cheese on top brings a pop of color and a burst of freshness to your Mediterranean Bulgur Salad. Thinly sliced radishes, toasted pine nuts, or an extra drizzle of olive oil also make elegant and delicious finishing touches that guests will love.
Side Dishes
This salad pairs effortlessly with all sorts of Mediterranean dishes. Serve alongside grilled chicken, salmon, or lamb skewers for a satisfying meal. For a vegetarian spread, offer with hummus, warm pita, and roasted vegetables. The flavors in the Mediterranean Bulgur Salad play nicely with almost any summery side!
Creative Ways to Present
For a fresh and festive presentation, try spooning the salad into lettuce cups or filling halved bell peppers for an edible serving vessel. You can also layer it in jars for a portable lunch, or spread it on a large platter for a family-style, communal feel—Mediterranean Bulgur Salad always looks spectacular when showcased with a rainbow of colors on display.
Make Ahead and Storage
Storing Leftovers
Leftover Mediterranean Bulgur Salad stays fresh for up to 3 days when sealed in an airtight container in the refrigerator. The flavors will actually deepen as they mingle, making it a fantastic option for make-ahead lunches or impromptu snacks.
Freezing
Freezing is not recommended for this particular salad. The fresh vegetables and herbs tend to lose their vibrant texture and become watery after thawing. Stick to enjoying it fresh or refrigerated for the best taste and mouthfeel.
Reheating
There’s no need to reheat Mediterranean Bulgur Salad—this is a dish that shines when served chilled or at room temperature. If you prefer, simply let it sit out for 10–15 minutes after taking from the fridge to soften and allow the flavors to bloom.
FAQs
Can I use a different grain instead of bulgur?
Absolutely! While bulgur is classic for its quick prep and nutty flavor, quinoa, couscous, or even farro can step in if you’d like a gluten-free or heartier option. Adjust soaking or cooking times as needed for your chosen grain.
How do I make this salad vegan?
Just swap the feta cheese for your favorite plant-based feta or omit it entirely—the salad is still packed with plenty of zest and texture. You can also add chickpeas for extra protein and substance.
Is Mediterranean Bulgur Salad good for meal prep?
Yes! In fact, it’s a meal-prepper’s dream. Since it holds up beautifully in the fridge for several days, you can double the batch and enjoy satisfying, ready-to-eat lunches throughout the week.
What protein can I add to make this a complete meal?
Grilled chicken, shrimp, tuna, or canned chickpeas all make wonderful protein boosts that turn your Mediterranean Bulgur Salad into a heartier main dish. Simply toss them in before serving.
Can I use dried herbs instead of fresh?
Fresh herbs really lift this salad and provide that crisp, aromatic note that defines Mediterranean Bulgur Salad, but if needed, you can substitute with one-third the amount of dried herbs. Add them to the dressing for best flavor infusion.
Final Thoughts
Every bite of Mediterranean Bulgur Salad is a little escape to sunnier places—vivid, bright, and full of flavor. I hope you give this recipe a try and share the joy (and simplicity!) it brings to your table with family and friends.
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Mediterranean Bulgur Salad Recipe
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A refreshing and satisfying Mediterranean Bulgur Salad packed with wholesome ingredients like bulgur wheat, cherry tomatoes, cucumber, olives, and feta cheese, dressed in a zesty lemon vinaigrette. Perfect for a light lunch or as a side dish for any meal.
Ingredients
Bulgur Salad:
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
Dressing:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Prepare Bulgur: Place bulgur in a bowl, pour boiling water over it, cover, and let sit for 20 minutes until tender. Fluff with a fork.
- Combine Ingredients: Add tomatoes, cucumber, onion, olives, feta, parsley, and mint to the bulgur.
- Make Dressing: Whisk together olive oil, lemon juice, vinegar, oregano, salt, and pepper in a bowl.
- Toss: Pour dressing over the salad, toss gently to combine.
- Serve: Adjust seasoning if needed and serve chilled or at room temperature.
Notes
- For extra protein, add grilled chicken or chickpeas.
- This salad keeps well in the fridge 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
