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This easy bulgur salad is bright with lemon, ripe tomatoes, and lots of fresh parsley. No cooking required: just soak the bulgur wheat, stir, and serve!
On a trip to Greece, Alex and I had a bulgur salad similar to this one. There was a breathtaking sunset over the Mediterranean, and we had just ordered a list of small plates so large that the server looked at us like we were crazy. It was one of those “happy place” moments that we still think back on.
I created this bulgur salad recipe to remember that moment, and it’s become a family favorite! It’s a mix of tender cooked bulgur, tomatoes, parsley, and lemon, and it’s so simple to whip up and so refreshing!
Why You’ll Love This Recipe
This is a fabulous summer bulgur salad since it’s easy to put together and deliciously light and herby. I love the fact that the bulgur wheat makes this dish a “no cook” grain salad: just pour boiling water over the bulgur and let it sit.
It seems like magic each time I do it! This Mediterranean bulgur salad and my Greek salad are perfect options to bring to a summer picnic or barbecue.
What Is Bulgur Wheat?
Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. Not only does it have a delicious chewy texture, nutty flavor, and a high nutritional content, but it cooks quickly.
All you have to do is boil some water in a teapot and then let the bulgur soak: no oven required! You should be able to find this whole grain at most supermarkets. For more about different types of bulgur, head to How to Cook Bulgur.
If you have an Instant Pot, you can cook bulgur wheat in a pressure cooker: see our Instant Pot Bulgur Wheat recipe.
Ingredients You’ll Need
The bulgur salad we had in Greece was made a bit differently and called “pligouri” salad (meaning, bulgur wheat), but this rendition is close. It’s also very similar to tabbouleh, though tabbouleh actually originates further East across the Mediterranean. It’s full of tangy lemon and bright herby parsley flavor. Here’s what you’ll need:
- Bulgur wheat: Fine or medium grind only. Coarse needs extra simmering time. For gluten-free, try quinoa or farro.
- Fresh parsley: This recipe uses a large amount of fresh parsley, most of a large bunch (like tabbouleh).
- Tomatoes: Make sure they are ripe, then core, seed and finely dice them: this helps to not have extra water.
- Lemons: You’ll need both the zest and juice.
- Garlic, green onions, and mint: These extra fresh ingredients add big flavor.
- Olive oil, salt, and pepper: For richness and flavor.
How To Make Bulgur Salad
- Start the bulgur. Boil salted water, pour it over the bulgur, cover, and set a timer.
- Prep everything else while it soaks. Dice the tomatoes, slice the green onions, mince the garlic, chop the herbs, zest a lemon.
- Fluff and combine. Fluff with a fork, then add everything at once, including the vegetables, herbs, zest, juice, olive oil, salt, pepper.
- Taste and adjust as needed. Taste, and almost certainly add more lemon and salt.
Got more parsley to use up? Try more of our Best Parsley Recipes.
Add-Ins And Variations
It’s a flexible base. Some things you could add:
- Cucumber: Finely diced English cucumber adds crunch.
- Chickpeas: A drained can adds more protein; see my Chickpea and Bulgur Salad.
- Feta, kalamata olives, and red onion: This version has a pop of briny flavor.
- Different grain: Swap in cooked farro (see how to cook farro) or perfectly seasoned quinoa.
Bulgur Salad Vs. Tabbouleh
They’re relatives: traditional tabbouleh is very herb-forward. Parsley is the salad, and bulgur appears almost as a seasoning.
This bulgur salad recipe flips the ratio, making the grain the base and the herbs a generous layer on top. Try my Quinoa Tabbouleh, which uses the same flavor logic with a gluten-free grain.
Ways To Serve Bulgur Salad
Here are some fun ways I like to serve it:
- As a picnic side: Pack it alongside chicken pesto sandwiches.
- With grilled protein: Spoon it under grilled chicken or next to perfect grilled shrimp and let the juices run into the grains.
- On a mezze platter: With homemade hummus, tzatziki sauce, warm pita, and baked feta with tomatoes.
- As a grain bowl base: Build a Mediterranean bowl on top with roasted vegetables and tahini.
- As a lunch salad, along with other Mediterranean diet lunch ideas
Storage and Leftovers
Store leftover bulgur salad in an airtight container in the refrigerator for up to 4 days. The tomatoes soften but the flavor stays good over time. Bring to room temperature before serving; taste and add more salt or lemon as needed.
Mediterranean Bulgur Salad
This tangy and tasty Mediterranean bulgur salad features bulgur wheat, garlic, tomatoes, lemon, and lots of fresh parsley.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 4 to 6 1x
- Category: Salad
- Method: Raw
- Cuisine: Mediterranean
Ingredients
- 1 teaspoon kosher salt
- 1 ½ cups fine- or medium-grind bulgur wheat*
- 4 medium tomatoes (enough for 2 finely diced)
- 3 green onions
- 1 clove garlic
- 2 cups finely chopped fresh parsley (one large bunch)
- ¼ cup chopped mint
- 2 lemons
- 5 tablespoons olive oil
- Fresh ground pepper
Instructions
- Add 1 teaspoon kosher salt to 1 ½ cups water and bring it to a boil. Place the bulgur wheat in a bowl and pour over the boiling salted water. Cover and allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
- Meanwhile, finely dice the tomatoes, removing the core and seeds. Thinly slice the green onions and mince the garlic. Chop the fresh parsley and fresh mint. Zest 1 lemon.
- When the bulgur is finished, fluff it with a fork. Add tomatoes, green onions, garlic, parsley, mint, lemon zest, olive oil, lemon juice, a few pinches kosher salt, and fresh ground pepper. Stir gently to combine. Serve with additional lemon wedges.
Notes
*Avoid coarse or extra-coarse bulgur, since the cooking instructions are different. Here’s more about types of bulgur.
Is it possible to substitute something for the Bulgur as I am not eating wheat. Would love to try this if it is possible. Thanks
You could try quinoa! Not quite the same but I bet it’d be tasty.
Bulgur that is!
:)
I believe we used bulgur from the Whole Foods bulk bins.
Love tabbouleh! What kind of bulger did you use? It looks smaller and lighter than the Bob’s Red Mill that I use.
This salad looks so perfect! I have wanted to go to Greece, so I am living vicariously through you posts related to you trip there!
This looks and sounds absolutely beautiful, I have so many of your recent recipes bookmarked ready to try!
Sophie
http://what-sophie-said.blogspot.co.uk/
xxx
We eat a lot of tabbouleh and love it so much!! This is such a nice summer meal :)