Bulgur Wheat Salad Recipe
Bulgur Wheat Salad is a fresh, vibrant and nutritious Mediterranean-inspired dish made with fluffy bulgur wheat, crisp cucumber, juicy cherry tomatoes, red onion, fragrant parsley, fresh mint and a zesty lemon and olive oil dressing. Quick to prepare and packed with wholesome ingredients, it's the perfect healthy side dish or light meal for picnics, barbecues, meal prep and family dinners.
Equipment
- 1 Sharp Chef’s Knife
- 1 Chopping Board
- 1 Large Mixing Bowl
- 1 Citrus Juicer –
- 1 Measuring Spoons
- 1 Wooden Spoon Or Salad Servers –
- 1 Medium Saucepan –
- 1 Kitchen Timer –
- 1 Fine Mesh Sieve –
Ingredients
- 250 g Bulgur Wheat
- 250 g Cherry Tomatoes - Halved
- 1 Small Red Onion - Finely Chopped
- 50 g Fresh Flat-Leaf Parsley - Chopped
- 20 g Fresh Mint Leaves - Chopped
- 2 Large Lemons - Juiced
- 5 Tablespoons Olive Oil – Extra Virgin
- 1 Teaspoon Sea Salt
- ½ Teaspoon Freshly Ground Black Pepper
- 2 Garlic Cloves - Minced
- 50 g Rocket Leaves - Optional
- 100 g Crumbled Feta Cheese - Optional
Instructions
Step 1: Prepare The Bulgur Wheat
- Bring water to the appropriate temperature according to the package instructions.
- Add the bulgur wheat.
- Allow it to cook or soak until tender.
- Drain thoroughly.
- Spread onto a tray or large plate.
- Leave to cool completely before assembling the Bulgur Wheat Salad.
Step 2: Prepare The Vegetables
- Wash all vegetables thoroughly.
- Halve the cherry tomatoes.
- Dice the cucumber into evenly sized pieces.
- Finely chop the red onion.
- Chop the parsley and mint just before mixing to preserve freshness.
Step 3: Make The Dressing
- Combine fresh lemon juice.
- Add olive oil.
- Stir in minced garlic.
- Season with salt and black pepper.
- Whisk until smooth and well blended.
Step 4: Assemble The Salad
- Add the cooled bulgur wheat to a large mixing bowl.
- Fold in the tomatoes.
- Add cucumber.
- Mix through the chopped onion.
- Add parsley and mint.
- Pour over the dressing gradually while gently tossing to coat every ingredient evenly.
Step 5: Finish And Chill
- Fold through rocket leaves if using.
- Sprinkle over feta cheese if desired.
- Taste and adjust seasoning.
- Refrigerate for at least 30 minutes before serving.
- Garnish with additional herbs and lemon wedges for a beautiful presentation.
Notes
- 🌾 For the best Bulgur Wheat Salad, use fine or medium bulgur wheat and cook it according to the package instructions to achieve a light, fluffy texture.
- ❄️ Allow the bulgur wheat to cool completely before mixing with the vegetables to keep the salad crisp and fresh.
- 🍋 Freshly squeezed lemon juice and high-quality extra virgin olive oil make a noticeable difference to the flavour.
- 🌿 Fresh parsley and mint are highly recommended, as dried herbs won't provide the same vibrant taste or aroma.
- 🥗 This salad tastes even better after chilling for 30 minutes, allowing the dressing to soak into the bulgur wheat.
- 🧀 Feta cheese is optional but adds a delicious creamy, salty contrast if you're not making a vegan version.
- 🧂 Taste before serving and adjust the seasoning with extra lemon juice, salt or black pepper if needed.
- 📦 Store leftovers in an airtight container in the refrigerator for up to 3 days. Stir well before serving and refresh with a squeeze of lemon juice if required.
- 🚫 Freezing is not recommended, as the fresh vegetables will lose their texture once thawed.
- ❤️ Bulgur Wheat Salad is ideal for meal prep, packed lunches, picnics, barbecues or as a healthy side dish alongside grilled chicken, fish or roasted vegetables.