This tasty and nourishing Bulgur Salad recipe combines nutty bulgur wheat with a zesty lemon dressing, fresh herbs, pumpkin seeds, and a medley of colorful vegetables.

Are you in search of a satisfying and flavorful salad that combines wholesome ingredients? Look no further than this Bulgur Salad recipe.
I love how this recipe brings together hearty bulgur wheat with a tangy lemon dressing, fresh herbs, pumpkin seeds, and vegetables. Plus, it's ready in just 20 minutes!
With each bite, you'll experience a delightful combination of textures and flavors, from the nuttiness of the bulgur to the crunch of the pumpkin seeds.
This salad is a delicious and nourishing option that will leave you feeling satisfied.
I vividly remember the first time I made this Bulgur Salad. It was a scorching summer day, and I was invited to a backyard barbecue. I wanted to bring a dish that would provide a refreshing respite from the heat, yet still be filling enough for everyone to enjoy.
The salad was devoured within minutes, with friends and family eagerly asking for the recipe. Since then, I've made this salad countless times, and it never fails to impress.
Serve it on its own for lunch, or with your favorite proteins for a filling dinner. It's incredible with Chicken Patties, Old Bay Salmon with Lemon and Herbs, or Salisbury Steak!
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Why You Should Make This Recipe
- Bulgur, the star of this salad, is a whole grain rich in fiber, protein, and essential vitamins and minerals. It provides a hearty base that will keep you feeling satisfied and energized.
- The combination of lemon zest, fresh lemon juice, and garlic-infused olive oil creates a tangy dressing that perfectly complements the nutty flavor of bulgur. This refreshing burst of flavors makes the salad a delightful treat, especially during hot summer days.
- The salad is incredibly versatile, allowing you to customize it to your liking. Feel free to experiment with various vegetables, herbs, and even add your favorite protein source to make it a complete meal. It's great with grilled chicken!
- If you're looking to incorporate more plant-based meals into your diet, this salad is an excellent choice. It's packed with nutritious vegetables, healthy fats from the olive oil, and a medley of aromatic herbs that add depth to each bite.
Ingredients
- Bulgur - A whole grain wheat that is packed with fiber.
- Vegetable bouillon cube - This is optional, but gives the bulgur extra flavor.
- Lemon - Lemon zest and juice add a zesty bold flavor. If you don't have a fresh lemon you can use bottled lemon juice and leave out the zest. Alternatively, swap for lime.
- Tomatoes - I prefer grape or cherry tomatoes rather than chopped large tomatoes for this salad.
- Cucumber - Chopped cucumber adds a crisp and refreshing texture.
- Garlic - A crushed garlic clove adds aromatic flavor.
- Mint and Parsley - Fresh herbs brighten the salad.
- Pumpkin seeds - Add a great crunch and texture.
- Oil - Extra virgin olive oil is perfect for the dressing.
See the recipe card for the full method and quantities.
What is Bulgur
Bulgur is a versatile and nutritious whole grain made from cracked wheat kernels.
It has a long history rooted in the Middle East and is particularly popular in Mediterranean, North African, and Middle Eastern cuisines. It has been a staple in these regions for centuries, known for its availability, nutritional benefits, and use in traditional dishes.
Bulgur has a chewy texture and nutty flavor, cooks quickly and is a good source of dietary fiber, minerals, and B vitamins.
Bulgur can be used in salads, pilafs, grain bowls, and more, making it a delicious and nutritious addition to various dishes.
Find out more about how to cook bulgur wheat.
Instructions
If you're wondering how to make this bulgur salad recipe, don't worry, it's easy!
Just follow this step-by-step photo tutorial. Then scroll down to the recipe card for the full ingredients list and recipe method.
Add the boiling water and bouillon cube to a pot over a medium heat and stir until the bouillon dissolves. Stir in the bulgur wheat, reduce the heat and simmer for 10 minutes, adding a little more water if it boils away.
Turn off the heat and cover the pan with a lid (or large plate). Let it stand for 10 minutes to finish cooking.
Meanwhile, zest the lemon, squeeze the lemon juice, crush the garlic, and stir them into the oil in a small bowl along with the salt and pepper.
Chop the herbs, and chop the tomatoes and cucumber.
When the bulgur is cooked, rinse it under cold water to cool it, and drain it well.
Pour it into mixing bowl and stir in the chopped vegetables, herbs, dressing and pumpkin seeds and mix well.
Store in the refrigerator for up to 2 days.
Serving Suggestions
- Serve your Bulgur Salad as a refreshing and satisfying standalone dish for lunch or dinner. It's perfect for those warm summer days when you want something light but still nourishing.
- Bring your salad to your next picnic or potluck gathering. It's a crowd-pleaser that can be made in advance and travels well.
- Pair the salad with grilled meats, roasted vegetables, or falafel for a wholesome and flavorful side dish. The salad's versatility allows it to complement a wide range of main courses. Enjoy it with Salmon Kabobs.
- Prepare a batch at the beginning of the week for quick and easy lunches. Portion it into individual containers, and you'll have a healthy and satisfying meal ready to grab on the go.
Variations
- Mediterranean Twist: Add diced red onion, kalamata olives, and crumbled feta cheese to give the salad a Mediterranean flair.
- Boost the protein content by adding grilled chicken, chickpeas, or seafood. This variation turns the salad into a satisfying main course option. I love it with a topping of Pan Seared Scallops.
- Add dried cranberries, diced apple, and toasted almonds for a delightful combination of sweet and savory flavors. It's perfect for those who crave a bit of contrast in their salads.
- For those who enjoy a bit of heat, add diced jalapenos or a sprinkle of chili flakes to the salad. The spiciness adds an exciting twist to the dish.
- Try adding cheese to make it heartier. I love it with mozzarella balls, feta, grilled halloumi, or even chunks of strong cheddar cheese.
Recipe Tips
- Fluffing the Bulgur: After simmering the bulgur, be sure to rinse it under cold water to cool it down. This step also helps remove any excess starch, resulting in a fluffier texture.
- Fresh Herbs Make a Difference: Don't skimp on the herbs! Freshly chopped mint leaves and parsley add a vibrant burst of flavor to the salad. Trust me, it's worth the extra effort.
- Let It Marinate: For the best flavor, allow the salad to sit in the refrigerator for at least 30 minutes before serving. This allows the ingredients to marinate and the flavors to intensify.
- Customizing the Dressing: Adjust the dressing to your taste preferences. If you prefer a more pronounced lemon flavor, add an extra squeeze of lemon juice. Similarly, if you enjoy a bit of tanginess, increase the amount of lemon zest.
Storage
This salad keeps well in the refrigerator for up to 3 days. Store the salad in an airtight container to preserve its freshness. Before serving any leftovers, give the salad a quick toss to redistribute the dressing and ensure all the flavors meld together perfectly.
FAQ
Absolutely, try it with couscous, rice or quinoa.
You can! Prep and assemble your salad and keep it in an airtight container in the fridge for up to three days. To store it for a few days longer, store it unassembled and just toss it together and enjoy.
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📖 Recipe
Bulgur Salad
Equipment
- Pot
- Mixing bowl
Ingredients
- 1 cup bulgur
- 2 cups boiling water
- ½ a vegetable bouillon cube (optional)
- zest of one lemon
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 garlic clove (crushed)
- ¼ teaspoon each salt and freshly ground black pepper
- 2 tablespoons finely chopped fresh mint leaves
- 1 tablespoon finely chopped fresh parsley
- 1 cup grape tomatoes (halved or quartered)
- ½ a cucumber (finely chopped)
- 2 tablespoons pumpkin seeds (optional)
Instructions
- Add the boiling water and bouillon cube to a pot over a medium heat and stir until the bouillon dissolves. Stir in the bulgur wheat, reduce the heat and simmer for 10 minutes, adding a little more water if it boils away. Turn off the heat and cover the pan with a lid (or large plate). Let it stand for 10 minutes to finish cooking.
- Meanwhile, zest the lemon, squeeze the lemon juice, crush the garlic, and stir them into the oil in a small bowl along with the salt and pepper.
- Chop the herbs, and chop the tomatoes and cucumber.
- When the bulgur is cooked, rinse it under cold water to cool it, and drain it well.
- Pour it into mixing bowl and stir in the chopped vegetables, herbs, dressing and pumpkin seeds and mix well.
- Store in the refrigerator for up to 3 days.
Nutrition
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
Tara
Oooh, such a delicious use for bulgur. All the flavors sound absolutely fantastic, especially with the zesty lemon dressing.
Diane
This was so flavorful! We added Feta, like you suggested, and LOVED IT!
Sall
This salad was so easy to make and was full of flavors too. It is now going to be a regular dish in our family.
Crissy
I really enjoyed the way the zesty lemon flavor complemented the bulgur. This one is a winner.We love bulgur at our house!