I still remember the first time I roasted vegetables into a bulgur salad — the caramelized peppers and zucchini gave the nutty bulgur a cozy, almost-toasty warmth that turned a simple grain bowl into something I made again and again. Middle Eastern bulgur wheat salad is bright, herb-forward, and endlessly flexible: it’s a great weeknight side, a make-ahead lunch, or an easy dish to bring to a potluck.

Why you’ll love this dish

This salad hits a lot of everyday needs: it’s quick to make, budget-friendly, and naturally vegetarian (and easily vegan). Nutty bulgur soaks up flavors, roasted vegetables add depth, and a tahini-lemon dressing keeps it creamy without mayo. Make a big batch and you’ve got ready-to-eat lunches for several days — or a beautiful side for a summer BBQ.

“A bowl that tastes like sunshine: hearty grains, charred veggies, and bright herbs. Perfect for meal prep and crowd-pleasing.”

Why else you might search for this recipe: maybe you want a healthier meal-prep option, a Mediterranean-style side for grilled meats, or a gluten-containing alternative to quinoa. If you like herb-heavy salads (think tabbouleh), this recipe gives similar freshness with more texture. For another herb salad to try later, see this eggy twist on a classic: egg salad inspiration.

The cooking process explained

Quick overview so you know what to expect:

Cook bulgur in water or vegetable broth until tender, then cool.
Roast bell pepper, zucchini, and cherry tomatoes for caramelized flavor.
Toss the cooled bulgur, roasted veg, fresh cucumber, parsley, and mint together.
Whisk a simple tahini-lemon dressing, thin as needed, then dress and serve.

This keeps the steps clean: one pot for the bulgur, one sheet pan for the veg, and a small bowl for the dressing. Total active time is about 20–30 minutes, with simmering and roasting overlapping nicely.

What you’ll need

1 cup bulgur wheat
2 cups water or vegetable broth (use broth for more flavor)
1 bell pepper, diced
1 zucchini, diced
1 cup cherry tomatoes, halved
1 cucumber, diced (peeled or not, your choice)
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/4 cup tahini
2 tablespoons olive oil
2 tablespoons lemon juice (about 1 lemon)
Salt and pepper to taste

Notes and substitutions:

Bulgur: fine or medium works; adjust cooking time if using coarse. Quick-cook bulgur sometimes only needs 10 minutes.
Tahini: if you don’t have tahini, try Greek yogurt (not vegan) or a smooth almond butter thinned with lemon and water.
Herbs: cilantro can replace mint for a different regional flair. More parsley makes it closer to classic tabbouleh.
Add-ins: crumbled feta, toasted pine nuts, or chopped olives for extra richness or saltiness. For a lighter option, leave out the olive oil or reduce to 1 tablespoon.

How to prepare it

Rinse the bulgur under cold water and drain well. Combine the bulgur and 2 cups water or vegetable broth in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer 12–15 minutes (until tender). Remove from heat and let sit covered 5 minutes, then fluff and let cool.
Preheat the oven to 400°F (200°C). Toss diced bell pepper, zucchini, and halved cherry tomatoes with olive oil, a pinch of salt, and some black pepper. Spread in a single layer on a baking sheet.
Roast the vegetables for 20–25 minutes, stirring once halfway through, until they’re lightly charred and tender. Let them cool slightly.
In a large bowl, combine the cooled bulgur, roasted vegetables, diced cucumber, chopped parsley, and chopped mint.
In a small bowl, whisk together tahini, lemon juice, a pinch of salt, and pepper. The tahini may seize — add warm water, one tablespoon at a time, until the dressing is pourable but still creamy.
Drizzle the tahini dressing over the salad and toss to combine. Taste and adjust salt, pepper, or lemon as needed. Serve immediately or cool and refrigerate for meal prep.

Best ways to enjoy it

Serve as a side with grilled lamb, chicken, or halloumi. The nutty bulgur pairs wonderfully with charred proteins.
Spoon into pita pockets with extra herbs and a drizzle of yogurt for a light sandwich.
Make it the centerpiece of a mezze spread alongside hummus, olives, and warm pita.
For a refreshing summer plate, pair with a crisp fruit-and-veg side like this apple-cucumber salad.

Plating tip: use a shallow bowl to show off the roasted colors and sprinkle extra parsley and mint on top. A few lemon wedges on the side let diners add an extra squeeze of brightness.

Storage and reheating tips

Refrigerate in an airtight container for up to 3–4 days. Bulgur holds up well, but cucumbers may become slightly softer over time.
If you plan to keep it longer, store the dressing separately and toss just before serving to preserve texture.
Freezing the assembled salad isn’t recommended (herbs and cucumbers suffer). You can freeze cooked bulgur alone for up to 3 months; thaw and mix with fresh herbs and roasted veg when ready.
Food safety: cool the bulgur and roasted vegetables to near room temperature before refrigerating (within 2 hours) to avoid bacterial growth.

Pro chef tips

Toast the dry bulgur in a dry pan for 2–3 minutes before cooking to deepen the nutty flavor.
Roast vegetables on a hot sheet pan without overcrowding: give them space so they caramelize instead of steaming.
To prevent a bitter tahini dressing, whisk tahini with lemon first, then slowly add water to reach the right consistency.
Chop herbs finely and add them at the last minute to keep their bright color and aroma.
If you want crisper cucumber in leftovers, salt and drain diced cucumber on paper towels for 10 minutes before adding to the salad.

Flavor swaps

Make it spicier: add a minced jalapeño or a pinch of Aleppo pepper.
Add protein: fold in canned chickpeas, grilled shrimp, or diced roasted chicken.
Grain swap: use quinoa or farro instead of bulgur for a gluten-free or chewier bite.
Dressing variations: swap tahini for a lemon-olive oil vinaigrette, or stir in a spoonful of harissa for heat.
Mediterranean twist: top with crumbled feta and chopped kalamata olives for more tang and salt.

Common questions

Q: How long does this take to make?
A: Active prep is about 20–30 minutes. Roasting and simmering run in parallel, so total elapsed time is roughly 35–45 minutes, depending on cooling time.

Q: Can I make this gluten-free?
A: Bulgur is a wheat product and contains gluten. Substitute cooked quinoa or buckwheat groats for a gluten-free version.

Q: Will the tahini dressing thicken in the fridge?
A: Yes — tahini naturally firms up when chilled. Loosen it with a tablespoon or two of warm water or lemon juice before tossing with the salad.

Q: Can I add the dressing ahead of time?
A: You can, but for best texture keep the dressing separate if you plan to store the salad more than a day. This prevents the cucumber and herbs from getting soggy.

Q: Is this salad suitable for meal prep?
A: Absolutely. Make a big batch, store in airtight containers, and the salad will keep for up to 3–4 days in the fridge. Pack dressing separately if possible for peak freshness.

Conclusion

If you enjoy herb-forward Mediterranean salads, this Middle Eastern bulgur wheat salad offers a hearty, colorful option that works for weeknight dinners, meal prep, or a potluck contribution. For a closer take on the classic herb salad style, check out this Tabbouleh Recipe – Love and Lemons for inspiration and technique. If you want another regional tabouli-style version, try this Tabouli Salad Recipe (Tabbouleh) | The Mediterranean Dish for comparison and serving ideas.

Middle Eastern Bulgur Wheat Salad

A vibrant and herb-forward salad featuring roasted vegetables and a creamy tahini-lemon dressing, perfect for meal prep or as a side dish for grilling.

Prep Time 15

Cook Time 25

Total Time 40

Serving Size servings

Ingredients

Main ingredients

1 cup bulgur wheat Fine or medium works; adjust cooking time if using coarse.
2 cups water or vegetable broth Use broth for more flavor.
1 whole bell pepper, diced
1 whole zucchini, diced
1 cup cherry tomatoes, halved
1 whole cucumber, diced Peeled or not, your choice.
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped Can replace mint with cilantro for a different flavor.
1/4 cup tahini Can substitute with Greek yogurt or smooth almond butter.
2 tablespoons olive oil Reduce to 1 tablespoon for a lighter option.
2 tablespoons lemon juice (About 1 lemon)
to taste Salt and pepper

Instructions

Preparation

Rinse the bulgur under cold water and drain well. Combine the bulgur and 2 cups of water or vegetable broth in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes until tender. Remove from heat, let sit covered for 5 minutes, fluff, and let cool.
Preheat the oven to 400°F (200°C). Toss diced bell pepper, zucchini, and halved cherry tomatoes with olive oil, a pinch of salt, and black pepper. Spread in a single layer on a baking sheet.

Cooking

Roast the vegetables for 20–25 minutes, stirring once halfway through, until lightly charred and tender. Let cool slightly.

Assembly

In a large bowl, combine the cooled bulgur, roasted vegetables, diced cucumber, chopped parsley, and chopped mint.
In a small bowl, whisk together tahini, lemon juice, a pinch of salt, and pepper. Add warm water, one tablespoon at a time, until the dressing is pourable but still creamy.
Drizzle the tahini dressing over the salad and toss to combine. Taste and adjust salt, pepper, or lemon as needed. Serve immediately or cool and refrigerate for meal prep.