This bulgur salad is easy to make with crisp vegetables, fresh dill, chickpeas, feta cheese and a lemon dressing. Inspired by Middle-Eastern flavors, it’s so refreshing and tasty!
Bulgar Wheat Salad
This bulgur salad recipe is a healthy salad I would eat over and over again! Inspired by Turkish cuisine from a salad I ate recently. It’s refreshing with crisp cucumbers, red peppers and herbs like fresh dill and parsley.
I love prepping it ahead of time for healthy lunches in rotation with my version of the Jennifer Aniston salad and this Mediterranean quinoa salad!
Why I Love This Recipe
- Healthy and flavorful: If you love tabbouleh, this bulgur wheat salad is similarly made with nutty bulgur but also has chickpeas, vegetables and a lemony dressing.
- Make ahead: This salad has protein and fiber and stays fresh for up to 3 days in the fridge. I love to make it ahead all year round to eat for lunch!
Ingredients Notes
Find the full printable recipe with specific measurements below.
- Bulgur: This nutty grain is made from whole wheat kernels and found in grocery stores by the rice and pasta. I used a medium-grind, but fine would also work. You can also swap for quinoa.
- Chickpeas: To make this easy bulgur salad, I used canned beans.
- Vegetables: Cucumber, red bell pepper and red onion.
- Herbs: I use dill and parsley but chives, basil or mint all work, too!
- Dressing: Lemon juice, lemon zest, honey, olive oil, Dijon mustard, salt and pepper.
How to Make Bulgur Salad
Prepare bulgur according to package instructions. You will need 2 cups cooked which is 3/4 cup dried. In a large bowl, combine all salad ingredients, add salt and pepper to taste.
Combine all salad dressing ingredients in a small bowl and whisk to combine.
Pour dressing over salad. Toss again until all parts of the bulgar salad recipe are combined.
Recipe Tips and Variations
- Evenly sized veggies: Chopping veggies into evenly bite-sized pieces makes it easier to get a little bit of everything in one bite.
- Chill bulgur salad in the fridge: If you have time, cover and chill the salad for an hour. It really helps the flavors develop!
- Gluten free: If you need this salad gluten free, try quinoa, brown rice or millet.
- Protein: Cooked chopped grilled chicken or shredded chicken would be delicious.
- Dressing: A balsamic vinaigrette, this easy vinaigrette dressing or Italian dressing could be used instead.
- Add-ins: Chopped tomatoes and avocado would be great!
Make Ahead and Storage
Store: Store leftover bulgur salad in an airtight container in the refrigerator up to 3 days. I love this salad with bulgur for meal prep!
More salads to try include beet salad, corn and tomato salad and orzo salad.
More Salad Recipes
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Bulgur Salad
Video
Ingredients
Salad Dressing
Salad
- 2 cups cooked bulgur , I used medium-grind
- 15 ounces chickpeas (1 can), drained and rinsed
- 1 small cucumber , diced (about 1 cup)
- 1 red bell pepper , finely chopped
- ⅓ cup red onion , finely chopped
- ⅓ cup fresh Italian parsley , finely chopped
- ⅓ cup dill , finely chopped
- ½ cup crumbled feta cheese
Optional: Add cooked, chopped chicken, avocado, tomatoes
Instructions
Dressing
- In a small bowl, combine 2 teaspoons lemon zest, 1/3 cup lemon juice, 1/4 cup olive oil, 1 Tablespoon honey, 1 teaspoon Dijon mustard, 3/4 teaspoon salt, and 1/8 teaspoon black pepper. Whisk well. Dressing may be prepared up to 3 days in advance.
Salad
- Prepare bulgur according to package instructions. I have found that 3/4 cups dry makes about 2 cups cooked. Bulgur may be prepared up to 3 days in advance.
- In a large bowl, combine all the salad ingredients and add salt and pepper to taste. You may also add more lemon juice, if you like. Toss to mix.
- Re-whisk the dressing and pour over the salad. Toss until well coated.
Notes
Nutrition
Nutrition provided is an estimate. It will vary based on specific ingredients used.
Did you make this recipe? Don’t forget to give it a star rating below!
Categorized as: 30 Minute Meals, Meal Prep, Nut-Free, Salads, Vegetarian, Vegetarian
Jamielyn Nye is the founder and recipe creator at I Heart Naptime. She is the author of the I Heart Naptime Cookbook and shares easy family-friendly recipes and desserts for every occasion.
this is NOT gluten free bulgar is made from whole wheat
If you need gluten free Patricia, feel free to use quinoa or brown rice as noted in the recipe variations in the post. Enjoy!
Light, fresh, and so beautiful. Bulgur was new to me, but reminded me of couscous. The lemon dressing adds a bright note to this delicious salad. – Alisha, recipe tester
So glad you loved the salad!