When it comes to healthy, delicious, and easy-to-make meals, bulgur salads are a great option. Bulgur is a type of whole grain that is made from wheat, and it’s a staple ingredient in many Middle Eastern and Mediterranean cuisines. With its nutty flavor and chewy texture, bulgur adds a depth and interest to salads that can’t be beat. And the best part? You can make so many different types of bulgur salads by adding your favorite ingredients and dressings.
From classic Mediterranean flavors like feta cheese and olives, to spicy kick from harissa and chickpeas, to bright and citrusy notes from lemon and mint – there’s a bulgur salad out there for everyone. And that’s why we’ve put together this list of 20 flavorful bulgur salad recipes that are all healthy, delicious, and easy to make.
In the following pages, you’ll find inspiration for bulgur salads with roasted vegetables, nuts and seeds, and even fruit! Whether you’re looking for a light and refreshing lunch or a hearty and satisfying dinner, we’ve got you covered. So go ahead, get creative, and start making some of these amazing bulgur salad recipes!
Mediterranean Bulgur Salad with Feta and Olives
This refreshing salad combines the nutty flavor of bulgur with the tanginess of feta, the brininess of olives, and a hint of Mediterranean spices. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted and sliced Kalamata olives
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon paprika
Instructions:
1. In a large bowl, combine cooked bulgur, crumbled feta cheese, sliced olives, and chopped parsley.
2. Drizzle with olive oil and lemon juice; season with salt, pepper, and paprika.
3. Toss to combine and serve at room temperature.
Cooking Time: 10 minutes
Spicy Bulgur Salad with Chickpeas and Harissa
This vibrant salad combines the nutty flavor of bulgur with the spiciness of harissa, crunchy chickpeas, and a burst of fresh parsley. Perfect for a quick and healthy meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tbsp harissa
– 1/4 cup chopped fresh parsley
– 2 tbsp lemon juice
– Salt and pepper to taste
– 1 tsp olive oil
Instructions:
1. In a large bowl, combine cooked bulgur, chickpeas, and harissa.
2. Stir in lemon juice, salt, and pepper.
3. Drizzle with olive oil and toss to coat.
4. Sprinkle chopped parsley on top and serve.
Cooking Time: 10 minutes
Herbed Bulgur Salad with Lemon and Mint
A refreshing and flavorful side dish or light lunch, this herby bulgur salad is perfect for warm weather gatherings. The combination of nutty bulgur, tangy lemon juice, and fragrant mint creates a delightful harmony of tastes.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped mint
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt, to taste
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large bowl, combine the soaked bulgur, parsley, mint, lemon juice, and olive oil.
3. Season with salt to taste.
4. Serve warm or at room temperature.
Cooking Time: 30 minutes (including soaking time)
Roasted Vegetable Bulgur Salad with Balsamic Dressing
Roasted Vegetable Bulgur Salad with Balsamic Dressing: A flavorful and nutritious side dish or light lunch that highlights the natural sweetness of roasted vegetables paired with nutty bulgur and tangy balsamic dressing.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons balsamic vinegar
– 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook bulgur according to package instructions using 2 cups of water. Drain and set aside.
3. Toss sweet potato, red bell pepper, zucchini, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a small bowl, whisk together balsamic vinegar and lemon juice to make the dressing.
5. Combine cooked bulgur, roasted vegetables, and dressing in a large bowl. Toss to combine.
Cooking Time: 40-45 minutes
Servings: 4-6
Greek-Inspired Bulgur Salad with Cucumber and Tomatoes
This refreshing salad combines the nutty flavor of bulgur with the coolness of cucumber and the sweetness of tomatoes, all tied together with a drizzle of zesty Greek yogurt dressing.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed cherry tomatoes, halved
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup Kalamata olives, pitted
– 2 tbsp. chopped fresh parsley
– 2 tbsp. Greek yogurt
– 1 tsp. lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, tomatoes, cucumber, and olives.
2. In a small bowl, whisk together Greek yogurt, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle parsley on top and serve immediately.
Cooking Time: 10 minutes (includes cooking time for bulgur)
Moroccan Bulgur Salad with Dried Fruits and Almonds
Moroccan Bulgur Salad with Dried Fruits and Almonds: A vibrant and nutritious salad that combines the nutty flavor of bulgur with sweet and crunchy dried fruits and toasted almonds, perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped dried apricots
– 1/4 cup chopped dates
– 1/4 cup chopped prunes
– 1/4 cup sliced almonds
– 1 tablespoon olive oil
– 2 tablespoons lemon juice
– 1 teaspoon honey
– Salt to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, dried apricots, dates, and prunes.
2. In a small bowl, whisk together olive oil, lemon juice, and honey.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Sprinkle toasted almonds on top and season with salt to taste.
5. Garnish with chopped parsley if desired.
Cooking Time: 10 minutes
Avocado and Bulgur Salad with Lime Dressing
Elevate your salad game with this refreshing combination of creamy avocado, nutty bulgur, and zesty lime dressing. Perfect for a light lunch or as a side dish.
Ingredients:
– 1 ripe avocado, diced
– 1 cup cooked bulgur
– 1/2 cup chopped fresh cilantro
– 1/2 cup freshly squeezed lime juice
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the bulgur, avocado, and cilantro.
2. In a small bowl, whisk together the lime juice and olive oil until well combined.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
Cooking Time:
– Prep time: 10 minutes
– Total time: 15 minutes
Quinoa and Bulgur Salad with Pomegranate Seeds
This vibrant salad combines the nutty flavors of quinoa and bulgur with the sweetness of pomegranate seeds, creating a refreshing and healthy side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup pomegranate seeds
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, bulgur, parsley, and mint.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the grain mixture and toss to coat.
4. Stir in pomegranate seeds and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 10 minutes (cooking quinoa and bulgur)
Curried Bulgur Salad with Raisins and Cashews
This flavorful salad combines the comforting warmth of bulgur with the sweet and crunchy textures of raisins and cashews, all tied together with a hint of curry. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh cilantro
– 1/4 cup raisins
– 1/4 cup cashews
– 2 tablespoons olive oil
– 1 tablespoon curry powder
– Salt to taste
Instructions:
1. In a large bowl, combine cooked bulgur, chopped cilantro, and raisins.
2. Heat the olive oil in a small pan over medium heat. Add the curry powder and cook for 1 minute, stirring constantly.
3. Pour the warm curry mixture over the bulgur mixture and stir to combine.
4. Sprinkle cashews on top and toss gently.
5. Season with salt to taste.
Cooking Time: 10 minutes
Spinach and Bulgur Salad with Goat Cheese
A refreshing and flavorful salad that combines the nutty taste of bulgur, the earthy flavor of spinach, and the creaminess of goat cheese.
Ingredients:
– 1 cup cooked bulgur
– 2 cups fresh spinach leaves
– 1/2 cup crumbled goat cheese (chèvre)
– 1/4 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, spinach leaves, crumbled goat cheese, red onion, and parsley.
2. Drizzle with olive oil and sprinkle with lemon juice.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None! This salad is quick and easy to prepare.
Beetroot and Bulgur Salad with Walnuts
This vibrant salad combines the natural sweetness of beetroot with the nutty flavor of bulgur, topped with crunchy walnuts. A perfect blend of textures and flavors for a healthy and delicious meal.
Ingredients:
– 2 large beetroot, peeled and diced
– 1 cup cooked bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 2 tbsp olive oil
– 2 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 200°C (400°F).
2. Toss beetroot with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
3. Roast for 45-50 minutes or until tender.
4. Cook bulgur according to package instructions.
5. In a large bowl, combine roasted beetroot, cooked bulgur, parsley, and walnuts.
6. In a small bowl, whisk together olive oil and apple cider vinegar.
7. Pour dressing over the salad and season with salt and pepper to taste.
Cooking Time: 50 minutes
Kale and Bulgur Salad with Lemon Tahini Dressing
This refreshing salad combines the nutty flavor of bulgur with the earthy taste of kale, all tied together with a tangy and creamy lemon tahini dressing.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 cup cooked bulgur
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 2-3 minutes to soften them.
2. Add the cooked bulgur and toss to combine.
3. In a blender or food processor, combine lemon juice, tahini, garlic, and salt. Blend until smooth.
4. With the blender or food processor still running, slowly add the olive oil in a thin stream until well combined.
5. Pour the dressing over the kale and bulgur mixture, tossing to coat.
6. Serve immediately.
Cooking Time: 10 minutes
Grilled Zucchini and Bulgur Salad with Feta
A refreshing summer salad that combines the sweetness of grilled zucchini with the nutty flavor of bulgur, topped with crumbly feta cheese.
Ingredients:
– 2 medium zucchinis
– 1 cup cooked bulgur
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Slice zucchinis into 1-inch thick rounds.
3. Brush both sides with olive oil and season with salt, pepper, and garlic.
4. Grill zucchini for 3-4 minutes per side, or until tender and slightly charred.
5. In a large bowl, combine cooked bulgur and chopped parsley (if using).
6. Once zucchini is grilled, slice into strips and add to the bowl with bulgur.
7. Crumble feta cheese over the top and toss gently to combine.
8. Serve warm or at room temperature.
Cooking Time: 15-20 minutes
Roasted Eggplant and Bulgur Salad with Yogurt Dressing
Roasted Eggplant and Bulgur Salad with Yogurt Dressing: A flavorful and refreshing summer salad that combines the sweetness of roasted eggplant, the nuttiness of bulgur, and the tanginess of a yogurt-based dressing.
Ingredients:
– 2 medium eggplants
– 1 cup bulgur
– 2 cups water or vegetable broth
– 1/4 cup plain yogurt
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants into 1-inch cubes and place on a baking sheet lined with parchment paper.
3. Roast the eggplant in the preheated oven for 30-40 minutes, or until tender and lightly caramelized.
4. Cook the bulgur according to package instructions using water or broth. Drain and let cool.
5. In a bowl, whisk together yogurt, lemon juice, and olive oil. Season with salt and pepper to taste.
6. Combine the roasted eggplant, cooled bulgur, and yogurt dressing in a large bowl. Toss gently to combine.
7. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 40-50 minutes
Tomato and Basil Bulgur Salad with Parmesan
This vibrant salad combines the sweetness of tomatoes, the brightness of basil, and the creaminess of Parmesan cheese, all tied together with nutty bulgur. Perfect as a light lunch or a side dish for your next gathering.
Ingredients:
– 1 cup cooked bulgur
– 2 large tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1 tablespoon lemon juice (for added brightness)
Instructions:
1. In a medium bowl, combine cooked bulgur, diced tomatoes, and chopped basil.
2. Drizzle with olive oil and sprinkle with Parmesan cheese.
3. Season with salt and pepper to taste.
4. If desired, add lemon juice for an extra burst of flavor.
5. Serve immediately or refrigerate for up to 30 minutes before serving.
Cooking Time: None (all ingredients are ready-to-use)
Spiced Bulgur Salad with Carrots and Cumin
A flavorful and nutritious salad that combines the nutty taste of bulgur with the sweetness of carrots, all infused with warm cumin spices.
Ingredients:
– 1 cup cooked bulgur
– 2 medium carrots, peeled and grated
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the cooked bulgur, grated carrots, and olive oil.
2. Add the ground cumin and season with salt and pepper to taste.
3. Mix well until all the ingredients are fully incorporated.
4. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 10-15 minutes
Sweet Potato and Bulgur Salad with Maple Dressing
This autumnal salad combines roasted sweet potatoes with nutty bulgur, crunchy pecans, and a tangy maple dressing, perfect for a cozy fall evening.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 cup bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped pecans
– 2 tablespoons apple cider vinegar
– 1 tablespoon maple syrup
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potatoes with a drizzle of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. Cook bulgur according to package instructions. Drain and set aside.
3. In a large bowl, combine roasted sweet potatoes, cooked bulgur, parsley, and pecans.
4. In a small bowl, whisk together apple cider vinegar and maple syrup. Pour dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Chickpea and Bulgur Salad with Cilantro and Lime
A refreshing and flavorful salad that combines the creamy texture of chickpeas with the nutty goodness of bulgur, all tied together with a zesty lime dressing and a sprinkle of fresh cilantro.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup cooked bulgur
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt, to taste
Instructions:
1. In a large bowl, combine the chickpeas and bulgur.
2. In a small bowl, whisk together the lime juice and olive oil.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Stir in the chopped cilantro.
5. Season with salt to taste.
Cooking Time: 10 minutes
Apple and Bulgur Salad with Honey Mustard Dressing
This hearty salad combines the warmth of bulgur with the crunch of apples, all tied together with a sweet and tangy honey mustard dressing. Perfect for a crisp fall evening or a quick lunch.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 large apple, diced
– 1/4 cup chopped fresh parsley
– 2 tbsp honey
– 2 tbsp Dijon mustard
– 1 tsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, mixed greens, and diced apple.
2. In a small bowl, whisk together honey, Dijon mustard, and apple cider vinegar until smooth.
3. Pour dressing over salad and toss to coat.
4. Sprinkle chopped parsley on top and season with salt and pepper to taste.
Cooking Time: 10 minutes (including prep time)
Pear and Bulgur Salad with Blue Cheese and Walnuts
This refreshing salad combines the natural sweetness of pears with the nutty flavor of bulgur, crumbled blue cheese, and crunchy walnuts.
Ingredients:
– 1 cup cooked bulgur
– 2 ripe pears (such as Bartlett or Anjou), diced
– 1/4 cup crumbled blue cheese (such as Roquefort or Gorgonzola)
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, diced pears, crumbled blue cheese, and chopped walnuts.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Summary
Get ready to elevate your salad game with these 20 delicious and healthy bulgur salad recipes! From Mediterranean-inspired dishes with feta and olives to spicy creations with chickpeas and harissa, there’s something for every taste bud. Try a refreshing herbed bulgur salad with lemon and mint or a hearty roasted vegetable version with balsamic dressing. With ingredients like avocado, quinoa, pomegranate seeds, and cashews adding texture and flavor, you’ll never get bored of these nutritious and mouthwatering salads.
