Bulgur Salad comes together in minutes, combining fluffy grains with crisp cucumber and juicy cherry tomatoes. The method is wonderfully straightforward: just pour boiling water over the bulgur and let it steam until tender. Fold in handfuls of fresh mint and parsley for a bright, herbaceous lift. This makes for a stellar lunchbox salad that gets even better as it chills, offering a refreshing and satisfying meal any day of the week.
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Ingredients for Bulgur Salad
For the Salad
- Bulgur Wheat – Fine or medium works best for this easy bulgur salad; it’s hearty and absorbs flavors beautifully.
- Boiling Water – Just enough to soften the bulgur to the perfect texture.
- Salt – A pinch brings out all the flavors in the salad.
- Olive Oil – Drizzle with a good quality olive oil for a rich, smooth finish.
- Lemon Juice – Freshly squeezed is a must for that bright, tangy kick.
- Cucumber – Finely diced for a refreshing crunch in every bite.
- Cherry Tomatoes – Quartered or halved—they add a juicy pop of sweetness.
- Red Onion – Finely chopped to give a sharp, vibrant bite that balances the dish.
- Fresh Parsley – Finely chopped for a herby freshness that lifts the whole salad.
- Fresh Mint – Adds a cool, fragrant touch that makes this savory mint and parsley grain dish truly special.
Cook Time for Easy Bulgur Salad
One of the things I love most about this Mediterranean bulgur salad is how quickly it comes together on a busy weeknight. There’s no actual cooking involved, just a little bit of chopping and letting the bulgur work its magic. It’s one of my favorite summer salad ideas because it’s ready so fast!
| Step | Time |
|---|---|
| Prep Time | 15 minutes |
| Cook Time | 0 minutes |
| Total Time | 15 minutes |
If you’re looking for other fast and flavorful options, my Greek chickpea salad is another fantastic no-cook option that’s always a hit at our house.
How to Make Mediterranean Bulgur Salad
Step 1: Hydrate the Bulgur
Place the bulgur wheat in a large heatproof bowl and pour 1 1/2 cups of boiling water over it. Stir in 1/2 teaspoon of salt, cover the bowl with a lid or plate, and let it sit for 15 minutes until the bulgur is tender and has absorbed all the water. The bulgur should be fluffy and fully hydrated.
Step 2: Fluff and Dress
Use a fork to fluff the cooked bulgur, separating the grains to prevent clumping. Drizzle 2 tablespoons of olive oil and 2 tablespoons of freshly squeezed lemon juice over the bulgur, then toss gently to evenly coat the grains.
Step 3: Add the Fresh Goodness
Add 1/2 cup of finely diced cucumber, 1/2 cup of quartered cherry tomatoes, 1/4 cup of finely chopped red onion, 1/4 cup of finely chopped fresh parsley, and 1/4 cup of finely chopped fresh mint to the bowl. Stir gently with a rubber spatula until all ingredients are evenly distributed throughout the bulgur.
Step 4: Taste and Adjust
Taste the salad and adjust the seasoning by adding more salt, lemon juice, or olive oil if needed. The flavors should be balanced and bright, creating a chilled lemony grain and vegetable mix.
Step 5: Serve or Chill
Serve the salad immediately, or refrigerate it for up to 2 hours to allow the flavors to meld and enhance. The salad should be chilled and refreshing when served.
Pro Tips & Tasty Tweaks
Over the years, I’ve found a few little tricks that make this bulgur salad recipe even more delightful. Don’t be afraid to make it your own—some of the best meals come from a little kitchen experimentation!
- Flavor Swap: For a different twist, try substituting the mint with fresh dill or basil. It completely transforms the character of this herbaceous tomato cucumber grain salad.
- Diet Tweak: To add more plant-based protein, stir in a can of rinsed chickpeas or lentils. It makes the salad even more satisfying and turns it into a complete meal.
- Texture Fix: If your bulgur seems too soft, try reducing the water by a tablespoon or two next time. You want those grains separate and fluffy, not mushy.
- Storage Tip: This salad keeps wonderfully in the fridge for 3-4 days, making it perfect for meal prep. If you love make-ahead dishes, you might also enjoy my Mediterranean quinoa salad or this hearty bean salad recipe for variety throughout the week.
Bulgur Salad
Ingredients
- 1 cup fine or medium bulgur wheat
- 1 1/2 cups boiling water
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1/2 cup cucumber, finely diced
- 1/2 cup cherry tomatoes, quartered
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup fresh mint, finely chopped
Equipment
- saucepan
- Strainer
- spatula
Method
- Place the bulgur wheat in a large heatproof bowl and pour the boiling water over it. Stir in the salt, cover the bowl with a lid or plate, and let it sit for 15 minutes until the bulgur is tender and has absorbed all the water.
- Fluff the cooked bulgur with a fork to separate the grains, then drizzle with olive oil and lemon juice. Toss gently to combine.
- Add the diced cucumber, quartered cherry tomatoes, chopped red onion, parsley, and mint to the bowl. Stir gently until all ingredients are evenly distributed.
- Taste the salad and adjust seasoning with more salt, lemon juice, or olive oil if needed.
- Serve immediately, or refrigerate for up to 2 hours to let the flavors meld.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Nutrition and Health Benefits
This easy bulgur salad isn’t just a feast for the senses; it’s a wonderful boost for your well-being. It’s a cornerstone of the kind of eating I love—simple, fresh, and full of goodness. This healthy grain salad is a fantastic source of fiber, which helps keep you feeling full and satisfied, and it’s packed with vitamins from all those vibrant vegetables and herbs.
I often think of this dish as a perfect example of the Mediterranean diet benefits we hear so much about. It’s a true celebration of plant-based ingredients. For a deeper dive into the whole grain nutrition benefits of bulgur, I always find it helpful to look at resources from trusted sources. If you enjoy the wholesome nature of this recipe, you might also love my roasted sweet potato kale quinoa salad for another nutrient-packed meal.
A Lighter Version of Your Mediterranean Bulgur Salad
Sometimes, you might want an even lighter touch, and this versatile bulgur salad recipe is happy to oblige. It’s already quite light, but a few small tweaks can make it perfect for those extra-conscious days. The beauty of this no-cook Mediterranean grain bowl is how easily it adapts to your needs without losing any of its fantastic flavor.
For a lower-fat version, you can lightly mist the salad with olive oil cooking spray instead of a full drizzle. Another favorite trick of mine is to bulk it up with extra cucumber and tomatoes, which adds volume and hydration for even fewer calories. If you’re looking for more light and bright ideas, my refreshing cucumber salad is a go-to, and this quinoa tabbouleh offers a similar herbaceous vibe with a different grain.
Thoughtful Tips for Special Diets
I know many of you, like me, are cooking for families with all sorts of dietary preferences. It’s something I think about a lot in my own kitchen. The great news is that this fluffy bulgur with fresh herbs is a wonderful canvas for all kinds of adaptations. For my friends who are sugar-conscious or managing their blood sugar, this salad is already a fantastic choice because it’s naturally low in sugar. The complex carbs in bulgur provide a more steady energy release compared to simple sugars.
If you’re looking to make it even more diabetic-friendly, a simple tweak is to ensure your portion includes a good source of lean protein, like grilled chicken or chickpeas, to help with glycemic control. You can also play with the acid-to-oil ratio, using a little more lemon juice for brightness instead of relying solely on oil. For a different flavor profile that’s still sugar-free, my Korean cucumber salad uses vinegar and savory notes beautifully. Remember, it’s all about finding what makes you feel your best.
How to Serve Bulgur Salad
I love how this dish effortlessly slides into so many parts of our lives. It reminds me of long, lazy summer lunches on the patio with my family, where a big bowl of this chilled lemony grain and vegetable mix is the star of the table. It’s the kind of meal that feels both special and completely effortless, which is my favorite combination.
For a simple weeknight dinner, I love pairing it with a piece of grilled fish or some lemon-herb chicken. It’s also fantastic alongside other Mediterranean favorites; try it with my healthy pasta salad for a delightful pair of summer salad ideas. If you’re hosting a gathering, this savory mint and parsley grain dish is wonderful next to something heartier like my cauliflower potato salad. No matter how you serve it, this herbaceous tomato cucumber grain salad brings a taste of sunshine to any plate.
One of my fondest memories is taking a big container of this bulgur salad on a picnic by the river. It travels so well, and the flavors just seem to get better as they mingle. It’s those simple, joyful moments shared over good food that I cherish most.
Mistakes to Avoid
We’ve all had those kitchen moments where a simple misstep changes a dish. I certainly have over the years! When making this easy bulgur salad, a few common mistakes can easily sneak up on you. But don’t worry—they’re all simple to avoid with just a little know-how.
First, many people don’t fluff their bulgur properly after soaking. If you leave it packed down, you’ll end up with a dense, clumpy grain base instead of that lovely fluffy bulgur with fresh herbs we’re after. Always use a fork to gently separate the grains before adding your other ingredients.
Another mistake I see often is overdressing the salad right away. This no-cook Mediterranean grain bowl benefits from a light hand with the dressing initially—you can always add more just before serving. If you’re looking for other perfectly dressed salads, my Greek chickpea salad follows this same principle beautifully.
Lastly, don’t skip the resting time! This chilled lemony grain and vegetable mix needs at least 30 minutes for the flavors to marry properly. I learned this the hard way when I served it immediately to guests and it tasted disjointed. For more on traditional tabbouleh preparation and resting times, I often turn to trusted culinary resources.
Remember, cooking is about learning and adapting. Some of my best recipes came from fixing my own mistakes!
How to Store Bulgur Salad
This versatile bulgur salad actually gets better with a little time, making it perfect for make-ahead meals. I often double the batch on Sunday afternoons while listening to old jazz records—the kind of simple ritual that makes meal prep feel like self-care rather than a chore.
Store your herbaceous tomato cucumber grain salad in an airtight container in the refrigerator. It will keep beautifully for up to 4 days, though in my house it never lasts that long! The flavors continue to meld and develop, making it even more delicious on day two.
If you’re planning to enjoy it throughout the week, I recommend keeping the dressing separate until you’re ready to serve. This keeps the vegetables crisp and prevents the grain from becoming too soft. For another great make-ahead option, try my Mediterranean quinoa salad—it stores just as well.
While I don’t recommend freezing this particular salad (the fresh vegetables lose their texture), you can freeze the cooked and cooled bulgur alone for up to 3 months. Just thaw it overnight in the refrigerator before assembling your savory mint and parsley grain dish. For more sturdy salad ideas that freeze well, my bean salad holds up beautifully in the freezer.
Try This Bulgur Salad Yourself
I hope this Mediterranean bulgur salad becomes a regular in your kitchen rotation, just like it has in mine. There’s something deeply satisfying about creating a meal that’s both nourishing and bursting with flavor—the kind of dish that makes you feel good from the inside out.
I’ll never forget the first time I served this at our neighborhood potluck. My friend Marie, who claims to “not like healthy food,” went back for thirds! She now makes it weekly for her family. That’s the magic of this recipe—it wins over even the most skeptical eaters.
Whether you’re meal prepping for busy weekdays or need a show-stopping dish for your next gathering, this bulgur salad recipe delivers. If you enjoy this, you might also love my quinoa salad, Caprese pasta salad, or farmers market roasted tomato salad for similar vibrant flavors.
For those who love exploring global flavors, my Mexican street corn kale salad brings a different cultural twist to your table. And if you’re looking for something sweet to follow this healthy grain salad, my protein strawberry pretzel salad and Snickers salad protein bowl offer delightful contrasts.
Now it’s your turn—gather those fresh ingredients, put on some music, and create your own kitchen memories with this wonderful dish!
Frequently Asked Questions
What is bulgur in salad?
Bulgur is a pre-cooked cracked wheat that adds wonderful texture and nutty flavor to salads. In this Mediterranean bulgur salad, it serves as the hearty base that soaks up all the bright lemon dressing and fresh herb flavors beautifully.
Why is bulgur healthier than rice?
Bulgur typically contains more fiber, protein, and nutrients than white rice, making it a more nutrient-dense choice. It has a lower glycemic index too, which means it provides steadier energy without spiking your blood sugar like white rice can.
What salad did Jennifer Aniston actually eat?
While Jennifer Aniston famously enjoyed a quinoa-based salad during her Friends days, this Mediterranean bulgur salad offers similar health benefits with a different grain. Both are packed with plant-based protein, fresh vegetables, and vibrant herbs—perfect for a light yet satisfying meal.
How healthy is bulgur wheat salad?
This bulgur wheat salad is incredibly healthy—it’s packed with fiber, plant-based protein, vitamins, and antioxidants. The combination of whole grains, fresh vegetables, and heart-healthy olive oil makes it a nutritional powerhouse that supports overall wellness.
More Fresh Salad Recipes You’ll Love
If this vibrant bulgur salad caught your eye, you might enjoy these other fresh, flavor-packed recipes that bring sunshine to any table.
Mediterranean Quinoa Salad – A protein-packed twist on classic Mediterranean flavors with fluffy quinoa and zesty lemon dressing.
Greek Chickpea Salad – Bright, tangy, and loaded with crisp vegetables and creamy feta cheese.
Refreshing Cucumber Salad – Cool, crisp, and perfect for hot summer days or as a light side dish.
Three Bean Salad – A sturdy, make-ahead salad that only gets better as the flavors mingle.
Caprese Pasta Salad – All the classic Caprese flavors in a portable, picnic-perfect pasta form.
Mexican Street Corn Kale Salad – A vibrant fusion of Mexican street corn flavors and nutritious kale.
