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Bulgur Salad

This Bulgur Salad is a powerhouse recipe -- packed with so much texture and flavor! Cooked and cooled bulgur gets tossed with crisp cucumbers, sweet bell pepper, dried apricots, salty pistachios, and a vibrant herb blend. The fresh lemon-mint dressing finished everything beautifully!
Course Main Course, Salad, Vegetarian
Cuisine American, Healthy, Vegetarian
Keyword bulgur salad, bulgur salad recipe
Prep Time 25 minutes
Bulgur Soaking & Cooling Time 1 hour
Total Time 1 hour 25 minutes
Servings 6 -8, as a side
Calories 282kcal
Author Chelsea Lords
Cost $8.20

Ingredients

  • 3/4 cup fine bulgur wheat (Note 1)
  • 1 red bell pepper, diced
  • 2 cups diced cucumber (Note 2)
  • 1/2 cup chopped dried apricots
  • 1/2 packed cup finely chopped fresh parsley
  • 1/2 packed cup finely chopped green onions
  • 1/2 cup chopped pistachios (Note 3)
  • 1 pkt (.75 oz) fresh mint leaves, separated
  • Optional: 1/2 cup crumbled feta or goat cheese

Dressing

  • 1/3 cup each: extra virgin olive oil and lemon juice (plus 1 tsp lemon zest)
  • 1 tablespoon honey
  • 2 teaspoons Dijon mustard
  • 1-1/2 teaspoons minced garlic
  • Fine sea salt & pepper

Instructions

  • BULGUR: Bring a small pot of 1-1/4 cups of water to a boil. Meanwhile, add the bulgur to a large bowl. Sprinkle with 3/4 teaspoon salt and then pour the boiling water over. Stir, then cover the bowl tightly with plastic wrap. Let it sit at room temperature for 15-25 minutes, or until all the water is absorbed into the bulgur. Remove the plastic wrap and fluff with a fork. Let cool to room temperature. (If you're in a hurry, pop it in the fridge!) We often make this part a day before -- makes the salad come together so much quicker!
  • DRESSING: In a small blender jar (or food processor), add 1/4 cup (packed) mint. Then add in all the rest of the dressing ingredients. Season to taste with salt & pepper (I add 1/4 tsp salt & 1/8 tsp pepper). Blend just until smooth; don't over blend. Keep in fridge until ready to use.
  • SALAD: To the cooled bulgur, add the diced red pepper, diced cucumbers, chopped apricots, finely chopped parsley, finely chopped green onions, and coarsely chopped pistachios. Chop the remaining mint (you'll get about 1/2 cup) and add it in. Drizzle on 1/2 of the dressing and gently toss. Add remaining dressing (or as much as you'd like -- we love it all). If time permits, chill the salad 15-20 minutes. Toss again then add feta cheese (if using) right before serving.

Video

Notes

Note 1: Bulgur wheat: There are different varieties of bulghur, mainly varying in coarseness and only fine bulgur will work with the method indicated in this recipe. It also makes for the best salad texture! I've found this can be a hard ingredient to find in mainstream grocery stores so it's typically something I order online. Alternatively, use cooked and cooled quinoa or small couscous instead. 
Note 2: Cucumbers: Regular cucumbers don’t work well. They don’t have enough flavor and are too watery. Stick to an English cucumber or Persian cucumbers (Persian cucumbers are sometimes labeled as mini/salad cucumbers). You'll need 1 large English cucumber or about 4-5 small salad cucumbers.
Note 3: Pistachios. Save time (and your fingers!) by purchasing shelled pistachios. We love roasted and lightly salted pistachios best — more flavor without any extra effort on your part. (Here’s what we use in this salad).
Note 4: Mint: If you don't have access to garden-fresh mint, this single .75 oz. packet is the perfect amount for this salad and dressing!

Nutrition

Serving: 1serving | Calories: 282kcal | Carbohydrates: 28g | Protein: 5g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Sodium: 25mg | Potassium: 402mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1108IU | Vitamin C: 27mg | Calcium: 32mg | Iron: 1mg