Home » Healthy Food » Bulgur Salad: The Best and Healthy Recipe

Bulgur Salad: The Best and Healthy Recipe

by Amna Munir
Published: Last Updated on 116 views
Bulgur Salad: The Best and Healthy Recipe

Hey foodies! Are you seeking for a flavorful, nutritious salad that is both healthful and delectable? Trust me, Bulgur Salad is the only dish you need! This Middle Eastern dish is prepared with cooked bulgur, fresh produce, herbs, and a straightforward vinaigrette.


It’s a dish that’s light and energizing, ideal for lunch or dinner in the summer. The components, preparation method, health advantages, and serving recommendations of this adaptable salad will all cover in this article. Let’s start by learning more about bulgur salad.

What is a Bulgur Salad?

Cooked bulgur, fresh produce, and herbs are combined to create the tasty and healthy salad known as bulgur. Although, a summer lunch or dinner would be ideal for this dish because it is light and flavorful. Often, a straightforward vinaigrette comprised of salt, olive oil, and lemon juice is used to dress the salad.

Still not convinced?

There are so many delectable salad recipes available that you’ll never get bored! So why not give it a try and experience the fantastic feelings you can have?

I have also written an article on Quinoa Cucumber Salad. This delicious recipe is perfect for those hot summer days when you want a full supper without feeling sluggish.

Recipe of Bulgur Salad

Do you wish to learn how to prepare this dish? So sure, I’m writing this specifically for you. You may read the ingredients list and some preparation instructions below.

Prep TimeTotal TimeServings
15 Minutes45 Minutes4

Here are the ingredients you’ll need:


  • 1 clove garlic, minced
  • 1 tablespoon of olive oil
  • 1 small red onion, finely diced
  • Coarse salt and ground pepper
  • 5 1/4 ounces dried bulgur (1 cup)
  • 3 tablespoons of fresh lemon juice
  • 1 cup of (packed) chopped fresh flat-leaf parsley
  • 1 cucumber, peeled, seeded, and finely chopped

Instructions | Bulgur Salad

  • Pour 1 cup of boiling water over the bulgur in a big basin
  • Cover with plastic wrap and leave standing for 30 minutes or until water is absorbed
  • Combine the cucumber, onion, parsley, garlic, lemon juice, oil, and 1/2 teaspoon each of salt and pepper
  • Whether warm, cold, or room temperature, serve. (To chill, cool, then place in a jar that can seal in the fridge for up to a day)

Variations to the Classic Bulgur Salad

The traditional Middle Eastern cuisine tabbouleh, also known as bulgur salad, is made with bulgur wheat, tomatoes, parsley, mint, onion, lemon juice, and olive oil.


The original recipe can alter in numerous ways to suit individual tastes by adding different ingredients and seasonings. Other variants include using various herbs, such as cilantro or dill, for a different taste, or adding extra vegetables, such as cucumber, bell peppers, or radishes, for added crunch.

Although to make it a more filling dinner, some individuals may also swap out the bulgur for quinoa or couscous or include protein-rich ingredients like chickpeas or grilled chicken. The traditional bulgur salad may make in countless different ways, making it a flexible and adaptable dish.

Tips for Making the Perfect Bulgur Salad Every Time

These are some tips for consistently creating the ideal recipe:

Correctly Soak the Bulgur

The bulgur will cook more uniformly and take on the flavors of the other ingredients if it is soaked in boiling water for at least 30 minutes before cooking.

Utilize High-Quality, Fresh Ingredients

To give the salad a vibrant, fresh flavor, use fresh herbs, juicy tomatoes, premium olive oil, and lemon juice.

Finely Chop the Ingredients

The salad will easy to eat, and the flavors will meld if the veggies and herbs are finely chopped.

Make Your Recipe

To fit your taste preferences, feel free to increase or decrease the number of herbs, vegetables, or protein.

Benefits of Bulgur Salad

Because it creates with a variety of vegetables, herbs, and complete grains, it’s a wholesome and nutritious dish. Some of the nutritional benefits include:

High in Fiber:

Dietary fiber, which is abundant in bulgur wheat, can support digestive health and lower the risk of chronic illnesses including diabetes and heart disease.

Mineral and Vitamin-Rich:

Iron, magnesium, potassium, vitamin C, vitamin K, and other necessary nutrients for optimum health are all present in abundance in the salad.

Minimal Fat:

For individuals controlling their weight or attempting to keep up a healthy diet, bulgur salad is a low-fat dish that is ideal.

High in Protein:

In particular, when paired with other plant-based protein sources like chickpeas or lentils, bulgur salad provides a potent source of protein.

All in all! When included in a balanced diet, bulgur salad is a tasty and nutritious dish that can offer several health benefits.

Bulgur Salad The Best and Healthy Recipe

How Long Does a Bulgur Salad Last?

Depending on how thoroughly it was preserved and the freshness of the components, a bulgur salad can keep for up to four days in the refrigerator. The salad should keep in the refrigerator in an airtight container to ensure that it lasts as long as possible.

However, to reduce the chance of bacterial growth, salads left out at room temperature for longer than two hours should throw away.

Also, the salad may get watery over time if it contains items like cucumbers or tomatoes that tend to leak water over time. Drain any excess liquid before keeping avoiding this, and thoroughly combine the salad before serving.

Pros and Cons of Bulger Salad

Here are some pros and cons of bulgur salad:


  • Healthful: Bulgur salad is a filling dish that is high in fiber, vitamins, and minerals
  • Versatile: You may add different veggies, herbs, and protein sources to bulgur salad to make it your own
  • Easy to make: Bulgur salad is simple to create and can make ahead of time, making it a fantastic choice for busy weeknights or dinner preparation
  • Delicious: Many people adore the savory and fresh taste of bulgur salad


  • Perhaps high in sodium: Due to salt that has added or salty ingredients like feta cheese or olives, some bulgur salad recipes may be high in sodium
  • Perhaps rich in calories: Certain bulgur salad varieties could have more calories than others, especially if they include extra protein sources like chicken or chickpeas
  • May turn watery: If the salad contains items like tomatoes or cucumbers that leak water, it may become watery if kept in storage for an extended period
  • Sensitive to gluten: Because bulgur wheat includes gluten, people with celiac disease or gluten intolerance should avoid eating bulgur salad
Bulgur Salad The Best and Healthy Recipe


However, in short: I share all information about bulger salad. Because it’s a wonderful dish that is both nutritious and delicious is bulgur salad. Anyone who wants to consume more plant-based foods will love how simple and adaptable it is to make. 

So why not give it a try? You’ll enjoy it to the fullest!

To sum it up! Making this recipe is quite simple. I explain everything on my blog. Please leave us a review in the space provided below. I’m grateful. 


Does bulgur salad contain any gluten?

Although bulgur wheat is manufactured from wheat, it is not gluten-free. Try substituting quinoa or brown rice if you’re looking for a gluten-free option.

Can I prepare bulgur salad ahead of time?

Bulgur salad can prepare ahead of time and keep in the fridge for up to 3–4 days. Just make sure to keep it fresh by storing it in an airtight container.

What is wheat bulgur?

Whole wheat that has cracks and is partially boiled is used to make bulgur. It is a fantastic source of fiber and protein and is frequently used in Middle Eastern and Mediterranean cuisine.

Please Rate This Post

0 / 5

Your Ratings:

Leave a Comment

You may also like

We independently review everything we recommend. When you buy through our links, we may earn a commission. Discliamer

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More