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–+ servings

Mediterranean Bulgur Salad

A nutty, lemony grain salad with chickpeas, cucumber, red bell pepper, and parsley, perfect for meal prep or summer gatherings.
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Serving Size 6 servings

Ingredients

For the bulgur

  • 1 cup dried bulgur Substitute with fine bulgur or coarse; cooking time may vary.
  • 2 tsp extra virgin olive oil (for cooking bulgur)
  • 1/2 tsp sea salt (for cooking bulgur)
  • 2¼ cups water total Use 1 cup water in the Instant Pot liner for pot-in-pot, and 1¼ cups water mixed with bulgur in the bowl.
  • 3½ cups cooked bulgur Yields after cooking 1 cup dried.

For the salad

  • 1½ cups cooked chickpeas About 1 standard can, drained and rinsed.
  • 1 cup small English cucumber, peeled and diced About 1 cucumber.
  • 1 cup red bell pepper, seeded and chopped
  • 1/2 cup red onion, finely chopped About 1/2 medium.
  • 1–1½ cloves garlic, peeled and minced
  • 3/4 cup fresh parsley, finely chopped Packed.

For the dressing

  • 1/4 cup fresh lemon juice About 1 lemon.
  • 2 tsp sugar Balances acidity; can use honey or maple syrup.
  • 2 tsp ground cumin
  • 1½ tsp sea salt (for the salad)
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup extra virgin olive oil (for the dressing)

Instructions

Preparation

  • Prepare the Instant Pot: Pour 1 cup of water into the inner pot. Place the metal trivet inside.
  • In a heatproof bowl, combine dried bulgur, olive oil, sea salt, and 1¼ cups water. Stir to combine and cover tightly with foil.
  • Set the covered bowl on the trivet. Seal the Instant Pot lid and cook on High Pressure for 10 minutes. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure. Fluff bulgur and let cool.
  • While the bulgur cools, whisk together lemon juice, olive oil, sugar, ground cumin, sea salt, black pepper, and minced garlic to make the dressing.

Assembly

  • In a large bowl, combine cooled bulgur, chickpeas, cucumber, red bell pepper, red onion, and parsley.
  • Pour the dressing over the salad. Toss gently until well combined.
  • Chill for at least 20 minutes before serving.

Notes

Store salad in an airtight container for up to 3–4 days. For gluten-free options, replace bulgur with quinoa or millet. If using, add a handful of chopped mint for extra flavor.