Bulgur Salad
I’ve been making this bulgur salad for quick weeknight dinners and potlucks for years — it’s a bright, grain-forward Mediterranean-style salad that’s crunchy, lemony, and keeps well. Simple pantry staples and garden-fresh veg come together in minutes, so it’s ideal when you want something healthy, make-ahead friendly, and colorful without fuss.
What makes this recipe special
This bulgur salad is special because it balances texture and brightness: nutty, chewy bulgur anchors crisp cucumber and bell pepper, while lemon and parsley lift every bite. It’s also forgiving — you can scale it up, swap vegetables, and still end up with a fresh, crowd-pleasing side or light main.
“A perfect no-fuss summer salad — light, zippy, and great for leftovers.” — home cook review
Reasons to reach for this recipe: it’s budget-friendly, vegetarian, easily made ahead, and kid-friendly if you keep the onion minimal. It’s a great go-to for weeknight dinners, picnic spreads, or as part of a mezze board.
I sometimes serve it alongside egg-based sandwiches; if you want a richer companion, try this Amazing Egg Salad for a contrast of creamy and crunchy.
Step-by-step overview
- Cook bulgur until tender, then drain and cool.
- Chop the vegetables and parsley.
- Whisk a bright lemon-olive oil dressing.
- Toss the cooled bulgur with the veg and dressing.
- Serve immediately or chill for flavors to meld.
This short roadmap helps you prepare mise en place: get the grain cooking while you chop, whisk the dressing last, and give the salad at least 15–30 minutes in the fridge if you want the flavors to marry.
Gather these items
- 1 cup bulgur wheat (fine or medium grind)
- 2 cups water
- 1 cucumber, diced (English cucumber works well)
- 1 bell pepper, diced (red or orange for sweetness)
- 1 cup cherry tomatoes, halved
- 1/4 red onion, finely chopped (or scallion for milder flavor)
- 1/4 cup fresh parsley, chopped (flat-leaf preferred)
- 1/4 cup fresh lemon juice (about 1–2 lemons)
- 2 tablespoons olive oil (extra virgin for flavor)
- Salt and pepper to taste
Substitution notes: use quinoa or couscous if you need a gluten-free swap (quinoa cooks differently — follow package timing). For a crunchier, fruit-forward twist consider pairing ideas like an Apple Cucumber Salad on the side.
How to prepare it
- Rinse the bulgur under cold running water briefly to remove dust.
- In a medium pot combine 1 cup bulgur and 2 cups water. Bring to a boil.
- Reduce heat to a low simmer, cover, and cook for 12–15 minutes until tender (check at 12 minutes).
- Drain any excess water and spread the bulgur on a tray to cool and stop cooking — fluff with a fork.
- In a large bowl, add the cooled bulgur and fold in diced cucumber, bell pepper, halved cherry tomatoes, chopped red onion, and parsley.
- Whisk together lemon juice, olive oil, salt, and pepper in a small bowl. Taste and adjust acidity or salt.
- Pour the dressing over the salad and toss gently to combine. Serve immediately or refrigerate to let flavors meld.
Short, direct actions make the cooking flow easy: cook, cool, chop, dress, toss.
Serving suggestions
- Serve chilled or at room temperature as a side to grilled chicken, fish, or falafel.
- Turn it into a main by stirring in canned chickpeas or crumbled feta and a handful of toasted almonds.
- For a picnic platter, scoop into lettuce cups or stuff into pita pockets with hummus.
- If you’re building a balanced party spread, contrast this savory salad with something sweet like a light fruit salad — try pairing it with a chilled Ambrosia Salad for dessert.
Plate it in a shallow bowl, drizzle a little extra olive oil over the top and finish with a parsley sprig or lemon wedge for a neat presentation.
Keeping leftovers fresh
Refrigeration: Store in an airtight container for up to 3–4 days. Keep in mind the vegetables (especially cucumber and tomatoes) will soften over time and the salad may release liquid. Toss briefly before serving to revive texture.
Freezing: Not recommended with fresh raw vegetables — freezing will turn cucumbers and tomatoes mushy. You can freeze cooked bulgur alone for 1–2 months, then thaw and toss with fresh veg and dressing.
Food safety: Cool the cooked bulgur quickly (spread it out) before refrigerating, and don’t leave the dressed salad at room temperature for more than 2 hours.
Pro chef tips
- Choose bulgur grind wisely: fine bulgur soaks faster (good for no-cook tabbouleh-style), medium/coarse bulgur holds up better when mixed with wet ingredients.
- Salt the cooking water lightly to season the grain from the start.
- Toast bulgur briefly in a dry pan before boiling for extra nuttiness.
- Chop vegetables uniformly for even texture in every bite.
- Let the salad rest in the fridge 20–30 minutes before serving to let the lemon and parsley infuse the bulgur.
- Keep dressing separate if you plan to serve much later; dress just before serving to keep the veg crisp.
Creative twists
- Mediterranean boost: add crumbled feta, kalamata olives, and oregano.
- Protein add-ins: toss in canned chickpeas, grilled shrimp, or diced grilled chicken.
- Herbs swap: use mint and dill for a fresher, spring-forward flavor.
- Sweet & savory: fold in pomegranate seeds and chopped pistachios.
- Warm variation: serve the bulgur warm with roasted vegetables and a yogurt drizzle.
- Make it heartier by adding cooked farro or barley blended with bulgur for a mixed-grain salad.
Your questions answered
Q: How long does this take from start to finish?
A: Active time is about 15–20 minutes (mostly chopping). Cooking the bulgur takes 12–15 minutes, plus cooling — plan 35–45 minutes total if you let it chill.
Q: Can I use instant bulgur or pre-cooked bulgur?
A: Yes. Instant or fine bulgur often just needs soaking in hot water for 10–15 minutes rather than boiling. Adjust the method and check package instructions.
Q: Is bulgur gluten-free?
A: No. Bulgur is made from wheat and contains gluten. For a gluten-free alternative, use quinoa.
Q: Can I make this ahead for a party?
A: Yes. You can cook the bulgur and chop veg a day ahead. Store separately and dress the salad a few hours before serving for best texture. If already dressed, expect softer vegetables after 24 hours.
Q: How much salt should I add?
A: Start with 1/2 teaspoon salt in the dressing and 1/4 teaspoon in the cooking water, then taste and adjust — acidity from lemon can hide saltiness, so always taste after combining.
Conclusion
This bulgur salad is an easy, adaptable recipe that shines as a side, light main, or potluck staple. If you want to compare variations or make-ahead techniques from other trusted sources, check this detailed Mediterranean Bulgur Salad Recipe – Fresh & Make-Ahead and this classic take with tomatoes and herbs at Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint.
Mediterranean Bulgur Salad
Ingredients
For the salad
- 1 cup bulgur wheat (fine or medium grind) To be rinsed before cooking.
- 2 cups water For cooking bulgur.
- 1 small cucumber, diced English cucumber works well.
- 1 medium bell pepper, diced Red or orange for sweetness.
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped Or use scallion for milder flavor.
- 1/4 cup fresh parsley, chopped Flat-leaf preferred.
For the dressing
- 1/4 cup fresh lemon juice About 1–2 lemons.
- 2 tablespoons olive oil Extra virgin for flavor.
- to taste Salt and pepper For seasoning.
Instructions
Preparation
- Rinse the bulgur under cold running water briefly to remove dust.
- In a medium pot combine 1 cup bulgur and 2 cups water. Bring to a boil.
- Reduce heat to a low simmer, cover, and cook for 12–15 minutes until tender (check at 12 minutes).
- Drain any excess water and spread the bulgur on a tray to cool and stop cooking — fluff with a fork.
Assembly
- In a large bowl, add the cooled bulgur and fold in diced cucumber, bell pepper, halved cherry tomatoes, chopped red onion, and parsley.
- Whisk together lemon juice, olive oil, salt, and pepper in a small bowl. Taste and adjust acidity or salt.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or refrigerate to let flavors meld for at least 15–30 minutes.
