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–+ servings

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 minutes
Cook Time 25 minutes
Total Time 40 minutes
Serving Size 4 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.

Notes

For meal prep, store in airtight containers for up to 3–4 days. Keep dressing separate to maintain texture.