Mediterranean Bulgur Salad
A bright, nutrient-rich Mediterranean Bulgur Salad loaded with chickpeas, fresh vegetables, and herbs. High in protein and fiber, light on saturated fat, and drizzled with zesty lemon-olive dressing, it’s a perfect dish for quick lunches, easy dinners, or meal prep. Serve cold or at room temperature for a refreshing, wholesome salad anytime.
Equipment
- Large bowl – 1
- Small bowl (1)
- Whisk (1)
- Knife – 1
- Cutting board – 1
- Can opener – 1
- Fork (1)
Ingredients
- 1 cup medium-grind bulgur #2
- 1½ teaspoons salt divided
- ⅓ cup red onion diced
- ¼ cup extra-virgin olive oil
- ¼ cup fresh lemon juice from 2 lemons
- 1 large garlic clove minced
- 1 teaspoon ground cumin
- 1 teaspoon sugar
- ½ teaspoon freshly ground black pepper
- 1 red bell pepper diced
- 1 small English cucumber seeded and diced
- ½ cup fresh dill finely chopped
- ⅓ cup fresh parsley finely chopped
- 1 15- ounce can chickpeas drained and rinsed
Instructions
- Prepare the Bulgur Base: Start by bringing a kettle of water to a rolling boil. While waiting, place 1 cup of medium-grind bulgur into a large, heatproof bowl and sprinkle in ½ teaspoon of salt. Carefully pour 1¼ cups of the boiling water over the bulgur. Stir briefly to ensure the grains are evenly moistened. Cover the bowl tightly with plastic wrap or a plate to trap the steam, and let it sit undisturbed for 15–30 minutes. During this time, the bulgur will absorb the water, soften, and plump up. Once it’s tender, remove the cover, let it cool slightly, and then fluff the grains gently with a fork to separate them into light, airy pieces.
- Soften the Red Onion: While the bulgur is soaking, prepare the red onion to mellow its sharp bite. Dice ⅓ cup of red onion and place it in a small bowl. Cover the onion with cold water and let it sit for 10 minutes. This short soak helps remove some of the raw pungency while retaining the onion’s crunch and flavor. After soaking, drain the water thoroughly and pat the onion lightly with a paper towel. If you prefer a stronger onion flavor, this soaking step can be skipped.
- Whisk the Lemon-Garlic Dressing: In a large mixing bowl, combine ¼ cup extra-virgin olive oil, ¼ cup fresh lemon juice (from 2 lemons), 1 finely minced garlic clove, 1 teaspoon ground cumin, 1 teaspoon sugar, ½ teaspoon freshly ground black pepper, and the remaining 1 teaspoon of salt. Use a whisk to blend the ingredients thoroughly, creating a smooth, tangy, and aromatic dressing. Taste and adjust seasoning as needed, balancing the acidity, saltiness, and sweetness for a harmonious flavor that will coat the salad perfectly.
- Prepare the Vegetables and Herbs: While the dressing is resting, dice 1 red bell pepper and 1 small English cucumber, after removing the seeds, into small, even pieces. Finely chop ½ cup of fresh dill and ⅓ cup of fresh parsley, ensuring the herbs are fresh and vibrant. These herbs and vegetables will provide crunch, color, and freshness to the salad, creating a beautiful balance with the tender bulgur.
- Combine Bulgur with Dressing: Add the fluffed, cooled bulgur to the bowl with the lemon-garlic dressing. Toss gently but thoroughly, making sure every grain is coated with the flavorful dressing. This step allows the bulgur to absorb the tangy, aromatic flavors, creating a base that is both hearty and zesty.
- Mix in Vegetables and Chickpeas: To the dressed bulgur, add the drained and softened red onion, diced red bell pepper, diced cucumber, chopped dill, chopped parsley, and 1 can (15 ounces) of drained and rinsed chickpeas. Gently fold all ingredients together with a large spoon or spatula, taking care not to mash the chickpeas or bruise the vegetables. Aim for an even distribution of colors, textures, and flavors throughout the salad.
- Adjust Flavor and Seasoning: Taste the salad carefully and adjust seasoning if needed. Add a little extra salt, pepper, or lemon juice to achieve the desired balance. This step ensures the salad is perfectly seasoned and bright before serving.
- Chill or Serve Immediately: The salad can be served immediately at room temperature for a fresh, crisp bite, or it can be refrigerated for up to two days to allow the flavors to meld. Chilling slightly enhances the blend of herbs, lemon, and olive oil, making it ideal for make-ahead meals or summer gatherings. Serve in a large bowl or portion into individual servings, and enjoy the vibrant, nutrient-packed Mediterranean flavors.
Notes
- Use medium-grind bulgur (#2) for the best texture—fine bulgur can become mushy, while coarse may remain chewy.
- Soaking the red onion in cold water softens its bite but still keeps its crunch; skip soaking for a bolder flavor.
- Fresh herbs are essential—dill and parsley give the salad its signature brightness and aromatic depth.
- Adjust lemon juice and olive oil based on your taste; this salad should have a vibrant, balanced flavor without being too sour or oily.
- This recipe is highly adaptable; you can swap cucumber for zucchini or bell pepper for cherry tomatoes, depending on seasonality.
- For added protein or texture, sprinkle toasted pine nuts, sunflower seeds, or crumbled feta cheese just before serving.
