Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables
I still make this salad whenever I want something bright, filling and fuss-free — it’s one of those dishes that travels well from kitchen to picnic blanket. Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables combines nutty bulgur, sweet charred veg and salty feta, so it works as a weeknight main, a potluck contribution or a make-ahead lunch. If you like bowls that balance texture and acidity, you’ll appreciate how lemon and herbs lift every bite. For another bold grain salad to pair on a menu, try this sweet potato and chickpea salad with feta and herbs.
Why you’ll love this dish
This salad is one of those reliable recipes that checks many boxes: quick to assemble, inexpensive, and adaptable. Bulgur soaks up flavors without needing long cooking, roasted vegetables add caramelized depth, and feta brings the salty creaminess that keeps people coming back for seconds. It’s equally good warm from the oven or chilled the next day, making it ideal for meal prep or feeding a crowd.
“Simple to pull together, but every forkful feels thoughtful — the roasted veg and lemon keep it fresh while the feta seals the deal.” — home cook review
Roasting concentrates the vegetables’ sweetness, and the lemon-herb dressing keeps the salad bright. It’s also vegetarian and easy to make vegan by swapping the feta for a tangy plant-based alternative.
Step-by-step overview
Before you start, here’s the kitchen game plan so you know what to expect:
- Roast diced red pepper, courgette (zucchini) and red onion with a little olive oil until they’re tender and slightly charred (about 25 minutes at 200°C / 400°F).
- While the veg roast, soak the bulgur in hot vegetable stock for about 15 minutes until fluffy.
- Combine the bulgur with roasted veg, halved cherry tomatoes, chopped parsley and mint, lemon juice and remaining olive oil. Season to taste.
- Fold in crumbled feta at the end so it stays creamy without melting completely.
This structure keeps active cooking minimal and gives you a great texture contrast between the soft bulgur and slightly crisp, caramelized veg.
What you’ll need
- 200 g bulgur wheat (fine or medium grind recommended)
- 400 ml vegetable stock, hot (or boiling water + 1 tsp bouillon)
- 1 red bell pepper, diced
- 1 courgette (zucchini), diced
- 1 red onion, chopped
- 2 tbsp olive oil, divided (1 tbsp for roasting, 1 tbsp for dressing)
- 100 g feta cheese, crumbled (use firm block feta for best texture)
- 1 handful cherry tomatoes, halved
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh mint, chopped (optional but refreshing)
- Juice of 1 lemon (about 2–3 tbsp)
- Salt and black pepper, to taste
Ingredient notes and substitutions:
- Bulgur: fine bulgur soaks quickly; if using coarse bulgur, simmer it briefly in stock before resting.
- Stock: chicken stock can be used if not vegetarian.
- Feta: for a dairy-free version, crumble firm tofu and toss with a little lemon and sea salt or use plant-based feta.
- Herbs: swap mint for basil or dill for a different herbal profile.
Directions to follow
- Preheat your oven to 200°C (400°F). Line a baking tray with foil or parchment.
- Toss the diced red pepper, courgette and red onion with 1 tablespoon olive oil. Spread in a single layer on the tray.
- Roast the vegetables for 25 minutes, turning once, until they are tender and have some charred edges.
- While the vegetables roast, put the bulgur in a large heatproof bowl. Pour the hot vegetable stock over the bulgur.
- Cover the bowl and let the bulgur sit undisturbed for 15 minutes, or until the liquid is absorbed.
- Fluff the bulgur with a fork to separate the grains.
- Add the roasted vegetables and halved cherry tomatoes to the bulgur.
- Stir in the chopped parsley and mint, lemon juice and the remaining tablespoon of olive oil. Season with salt and pepper to taste.
- Gently fold in the crumbled feta so it stays in pockets through the salad.
- Serve warm, at room temperature, or chilled. Adjust lemon and salt before serving if needed.
Timing summary: 10 minutes prep, 25 minutes roast, 15 minutes bulgur rest — about 45 minutes total, with most time hands-off.
Serving suggestions
- Serve this salad as a stand-alone vegetarian main with warm pita or flatbread.
- Spoon it alongside grilled chicken or lamb for a heartier plate.
- Make a mezze spread: pair with hummus, olives and stuffed grape leaves. For a sweeter contrast, a simple fruit-and-feta plate like this blueberry-peach feta salad works beautifully.
- For attractive plating, mound the salad in the center of a shallow bowl, sprinkle extra chopped parsley, a drizzle of good olive oil and a few larger feta crumbles on top.
Storage and reheating tips
- Refrigeration: Store in an airtight container within two hours of cooking. Keeps well for 3–4 days.
- Reheating: The salad can be eaten cold or gently warmed. If reheating, warm just enough to take the chill off (microwave 30–60 seconds) — long heat will soften tomatoes and change the feta texture.
- Freezing: Not ideal with feta and raw tomatoes; textures degrade. If you plan to freeze, omit the feta and tomatoes, freeze the bulgur-and-roasted-veg base in a freezer-safe container for up to 2 months, then thaw and add fresh feta and tomatoes before serving.
- Food safety: Always cool to room temperature before refrigerating to reduce condensation in the container, and discard if left at room temperature beyond 4 hours.
Pro chef tips
- Use a high heat and single layer when roasting so vegetables caramelize rather than steam.
- Cut veg to even sizes so everything cooks uniformly — about 1–1.5 cm dice works well.
- Taste and adjust seasoning at the end: the bulgur can absorb lemon and salt, so you’ll often need a final squeeze of lemon and pinch of salt.
- If your bulgur seems dry after resting, stir in 1–2 tablespoons of warm stock or olive oil to loosen it.
- For extra depth, add a teaspoon of smoked paprika or a splash of balsamic reduction before serving.
Creative twists
- Protein boost: Stir in a can of rinsed chickpeas or top with grilled halloumi slices.
- Grain swap: Use quinoa (cook first) or farro (par-cook) instead of bulgur for gluten-free or chewier textures.
- Warm bowl: Add a spoonful of harissa to the dressing and serve immediately for a spicy kick.
- Summer or winter: Swap roasted aubergine for courgette in autumn, or roast sweet potato cubes in cooler months.
- Mediterranean-to-Middle-Eastern: Add toasted pine nuts, a sprinkle of sumac and more parsley for a different herb profile.
Your questions answered
Q: Can I make this gluten-free?
A: Traditional bulgur is wheat-based, so it’s not gluten-free. Use cooked quinoa or millet as a gluten-free substitute and keep the same liquid-to-grain guidance for those grains.
Q: How long will the salad keep in the fridge?
A: Stored in an airtight container, it stays good for 3–4 days. Expect tomatoes and feta to soften over time; a quick squeeze of lemon before serving refreshes the flavor.
Q: Can I roast the vegetables ahead of time?
A: Yes. Roast and refrigerate the vegetables for up to 2 days. Rewarm briefly or add them cold to the warm bulgur — both work well.
Q: My bulgur is still a bit chewy — what went wrong?
A: If you used coarse bulgur, it may need a short simmer in stock (about 8–10 minutes) before resting. Fine bulgur soaks without simmering. Check the package for grind type.
Q: Is this salad suitable for meal prep lunches?
A: Absolutely. It’s meal-prep friendly and keeps well. Pack dressing and feta separately if you want them freshest at lunchtime.
Conclusion
If you want more inspiration for grain-based salads that pair roasted vegetables with salty cheese, see this take on a similar dish: Baked Bulgur Wheat Salad with Roast Vegetables and Feta. For another summer-forward roasted-veg bulgur idea, explore Bulgur Wheat Salad with Roasted Summer Veggies. These provide variations in technique and seasonings that can spark new versions of this recipe.
Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables
Ingredients
For the Salad
- 200 g bulgur wheat (fine or medium grind recommended) Fine bulgur soaks quickly; if using coarse bulgur, simmer it briefly in stock before resting.
- 400 ml hot vegetable stock Or boiling water + 1 tsp bouillon.
- 1 piece red bell pepper, diced
- 1 piece courgette (zucchini), diced
- 1 piece red onion, chopped
- 2 tbsp olive oil, divided 1 tbsp for roasting, 1 tbsp for dressing.
- 100 g feta cheese, crumbled Use firm block feta for best texture.
- 1 handful cherry tomatoes, halved
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh mint, chopped Optional but refreshing.
- 1 piece lemon, juiced (about 2–3 tbsp)
- to taste none salt and black pepper
Instructions
Preparation
- Preheat your oven to 200°C (400°F). Line a baking tray with foil or parchment.
- Toss the diced red pepper, courgette and red onion with 1 tablespoon olive oil. Spread in a single layer on the tray.
- Roast the vegetables for 25 minutes, turning once, until they are tender and have some charred edges.
- While the vegetables roast, put the bulgur in a large heatproof bowl. Pour the hot vegetable stock over the bulgur.
- Cover the bowl and let the bulgur sit undisturbed for 15 minutes, or until the liquid is absorbed.
- Fluff the bulgur with a fork to separate the grains.
Combining
- Add the roasted vegetables and halved cherry tomatoes to the bulgur.
- Stir in the chopped parsley and mint, lemon juice and the remaining tablespoon of olive oil. Season with salt and pepper to taste.
- Gently fold in the crumbled feta so it stays in pockets through the salad.
- Serve warm, at room temperature, or chilled. Adjust lemon and salt before serving if needed.
