As the sun shines bright and the temperatures rise, there’s nothing quite like a light, refreshing, and healthy meal to keep you going. Bulgur salads are perfect for hot summer days – they’re easy to make, packed with nutritious ingredients, and can be tailored to suit any taste or dietary requirement. From Mediterranean-inspired dishes to Asian-fusion flavors, we’ve got 20 mouth-watering bulgur salad recipes that will quench your thirst for something new and exciting.
Whether you’re looking for a quick lunchtime solution or a satisfying dinner option, these recipes are sure to impress. With ingredients ranging from classic cucumbers and tomatoes to more exotic options like pomegranate and pistachios, there’s something on this list for everyone. So why not dive in and explore the world of bulgur salads? Read on to discover our top picks for summer!
Mediterranean Bulgur Salad with Feta and Cucumber
This refreshing salad combines the nutty flavor of bulgur with the tanginess of feta cheese, the coolness of cucumber, and a hint of Mediterranean flair. Perfect for a light lunch or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup crumbled feta cheese
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra virgin olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur and crumbled feta cheese.
2. Add the thinly sliced cucumber and chopped parsley on top of the bulgur mixture.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 30 minutes before serving.
Cooking Time: None required, simply assemble and serve!
Spicy Harissa Bulgur Salad with Roasted Vegetables
This vibrant salad combines the warmth of North African spices with the earthiness of roasted vegetables, all on top of a nutty bulgur base. Perfect for a quick and flavorful lunch or dinner.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 2 tbsp harissa
– 2 tbsp olive oil
– 1 red bell pepper, seeded and chopped
– 1 yellow bell pepper, seeded and chopped
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook bulgur according to package instructions. Drain and set aside.
2. Preheat oven to 425°F (220°C). Toss bell peppers and onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
3. In a large bowl, whisk together harissa and cooked bulgur.
4. Add roasted vegetables to the bowl and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 45-50 minutes
Lemon Herb Bulgur Salad with Chickpeas and Mint
A refreshing and healthy salad that combines the nutty flavor of bulgur with the brightness of lemon, the creaminess of chickpeas, and the freshness of mint.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/4 cup chopped fresh mint leaves
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Cook the bulgur according to package instructions using water or broth.
2. In a large bowl, whisk together lemon juice and olive oil.
3. Add the cooked bulgur, chickpeas, mint, and parsley to the bowl.
4. Season with salt and pepper to taste.
5. Serve at room temperature or chilled.
Cooking Time: 20-25 minutes
Pomegranate Bulgur Salad with Walnuts and Parsley
This refreshing salad combines the nutty flavor of bulgur with the sweetness of pomegranate, crunch of walnuts, and freshness of parsley. Perfect for a light and healthy meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup pomegranate seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, pomegranate seeds, parsley, and walnuts.
2. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
3. Toss gently to combine.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes
Avocado and Lime Bulgur Salad with Black Beans
This refreshing salad combines the creamy richness of avocado with the tangy zip of lime, all nestled among nutty bulgur and protein-packed black beans. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup bulgur
– 1 ripe avocado, diced
– 1/4 cup freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Cook the bulgur according to package instructions.
2. In a large bowl, combine cooked black beans, bulgur, diced avocado, lime juice, and olive oil.
3. Season with salt and pepper to taste.
4. Garnish with chopped cilantro or scallions, if desired.
Cooking Time: 15-20 minutes
Moroccan-Inspired Bulgur Salad with Dried Apricots
This refreshing salad combines the nutty flavor of bulgur with the sweetness of dried apricots, all infused with the warm spices and aromas of Morocco.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup diced dried apricots
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon ground cinnamon
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, parsley, mint, and apricots.
2. In a small bowl, whisk together olive oil, lemon juice, cumin, and cinnamon.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. If using feta cheese, crumble it on top of the salad.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes (plus time to cook bulgur)
Greek-Style Bulgur Salad with Kalamata Olives
A refreshing twist on traditional bulgur salad, this Greek-inspired dish combines the nutty flavor of bulgur with the brininess of Kalamata olives.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/2 cup chopped red onion
– 1/4 cup pitted and sliced Kalamata olives
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or dill for garnish (optional)
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large bowl, whisk together olive oil, garlic, and lemon juice.
3. Add the chopped onion, olives, salt, and pepper to the bowl. Stir to combine.
4. Add the cooked bulgur to the bowl and toss until well coated with the dressing.
5. Serve at room temperature or chilled, garnished with parsley or dill if desired.
Cooking Time: 10 minutes (including soaking time)
Roasted Red Pepper and Bulgur Salad with Feta
Roasted Red Pepper and Bulgur Salad with Feta: A flavorful and nutritious salad that combines the sweetness of roasted red peppers with the nutty taste of bulgur, topped with crumbly feta cheese.
Ingredients:
– 2 large red bell peppers
– 1 cup bulgur
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell peppers for 30-40 minutes, or until the skin is blistered and charred.
3. Remove the peppers from the oven and let them cool. Peel off the skin, discarding it, and slice the flesh into strips.
4. Cook the bulgur according to package instructions. Drain and set aside.
5. In a large bowl, combine the roasted red pepper strips, cooked bulgur, olive oil, garlic, parsley, and feta cheese.
6. Season with salt and pepper to taste.
7. Serve warm or at room temperature, garnished with lemon wedges if desired.
Cooking Time: 45-50 minutes
Cherry Tomato and Basil Bulgur Salad with Balsamic
This refreshing summer salad combines the sweetness of cherry tomatoes, the brightness of fresh basil, and the nutty flavor of bulgur, all tied together with a tangy balsamic dressing.
Ingredients:
– 1 cup cooked bulgur
– 2 cups cherry tomatoes, halved
– 1/4 cup chopped fresh basil
– 2 tablespoons olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked bulgur, cherry tomatoes, and chopped basil.
2. Drizzle the olive oil over the salad and toss to combine.
3. In a small bowl, whisk together the balsamic vinegar and a pinch of salt and pepper.
4. Pour the balsamic dressing over the salad and toss again to coat.
5. Serve immediately, garnished with additional basil leaves if desired.
Cooking Time: 10 minutes
Middle Eastern Bulgur Salad with Pistachios
A refreshing and flavorful salad that combines the nutty taste of bulgur with the crunch of pistachios, perfect for a light and healthy meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup chopped pistachios
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon ground cumin (optional)
Instructions:
1. In a large bowl, combine bulgur, parsley, mint, and pistachios.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Season with salt, pepper, and cumin (if using).
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None, as this is a no-cook recipe!
Summer Bulgur Salad with Corn and Zucchini
Beat the heat with this refreshing summer salad that combines the nutty flavor of bulgur with sweet corn and tender zucchini. This light and easy-to-make dish is perfect for a quick lunch or dinner.
Ingredients:
- 1 cup bulgur
- 2 cups water
- 1 medium zucchini, diced
- 1 ear of corn, husked and sliced
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
- Cook the bulgur according to package instructions. Let it cool.
- In a large bowl, combine the cooked bulgur, diced zucchini, and sliced corn.
- In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the bulgur mixture and toss to coat.
- Season with salt and pepper to taste.
- Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 20-25 minutes
Tahini Dressed Bulgur Salad with Roasted Eggplant
A nutritious and flavorful salad that combines the creaminess of tahini with the nutty goodness of bulgur, topped with roasted eggplant for a delightful twist.
Ingredients:
– 1 cup cooked bulgur
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, flipping halfway through.
3. In a blender or food processor, combine tahini, lemon juice, garlic, salt, and pepper. Blend until smooth.
4. In a large bowl, combine cooked bulgur and roasted eggplant.
5. Pour the tahini dressing over the bulgur mixture and toss to coat.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 25 minutes
Bulgur Salad with Grilled Halloumi and Mint
A refreshing summer salad that combines the nutty flavor of bulgur with the creamy sweetness of grilled halloumi cheese, all tied together with a hint of fresh mint.
Ingredients:
– 1 cup cooked bulgur
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh mint leaves
– 1/2 cup crumbled grilled halloumi cheese (see notes)
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together olive oil, garlic, and lemon juice.
2. Add cooked bulgur and toss to combine.
3. Stir in chopped mint leaves.
4. Top with crumbled grilled halloumi cheese.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes (including grilling time for the halloumi)
Grill the halloumi cheese over medium heat for about 2-3 minutes on each side, or until slightly charred and melted. Let cool before crumbling. Serve warm or at room temperature.
Beetroot and Bulgur Salad with Goat Cheese
This vibrant salad combines the natural sweetness of roasted beetroot with the nutty flavor of bulgur, topped with crumbly goat cheese for a delightful contrast in textures.
Ingredients:
– 2 large beetroot, peeled and chopped
– 1 cup bulgur
– 1/4 cup olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
– 1/2 cup crumbled goat cheese
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Wrap beetroot in foil and roast for 45-50 minutes, or until tender.
2. Cook bulgur according to package instructions. Drain and set aside.
3. In a large bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
4. Add roasted beetroot, cooked bulgur, and crumbled goat cheese to the bowl. Toss gently to combine.
5. Garnish with chopped parsley, if desired. Serve warm or at room temperature.
Cooking Time: 50 minutes
Spiced Bulgur Salad with Carrots and Raisins
This hearty salad combines nutritious bulgur with sweet carrots, crunchy raisins, and a hint of warm spices. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup cooked bulgur
– 2 medium carrots, peeled and grated
– 1/4 cup golden raisins
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, grated carrots, and golden raisins.
2. In a small bowl, whisk together olive oil, cumin, and smoked paprika.
3. Pour the spice mixture over the bulgur mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro, if desired.
Cooking Time: 10 minutes (assuming cooked bulgur)
Bulgur Tabbouleh with Extra Herbs and Lemon
This classic Middle Eastern salad gets a boost of flavor from extra herbs and a squeeze of lemon juice. Perfect for a light lunch or as a side dish, this bulgur tabbouleh is sure to please.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint leaves
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine cooked bulgur, parsley, mint, and scallions.
2. Squeeze the lemon juice over the mixture and toss to combine.
3. Drizzle with olive oil and season with salt to taste.
4. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 5 minutes
Warm Bulgur Salad with Mushrooms and Thyme
This hearty salad combines the nutty flavor of bulgur with the earthy taste of sautéed mushrooms and a hint of thyme. Perfect for a cozy dinner or a satisfying side dish.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
3. Add the chopped onion and minced garlic to the skillet and cook for an additional 2-3 minutes, stirring occasionally.
4. Stir in the cooked bulgur, thyme, salt, and pepper.
5. Transfer the mixture to a baking dish and warm in the preheated oven for 10-12 minutes, or until heated through.
6. Serve hot, garnished with fresh thyme leaves if desired.
Cooking Time: 20-22 minutes
Asian-Inspired Bulgur Salad with Sesame Dressing
A refreshing and flavorful salad that combines the nutty taste of bulgur with the savory flavors of Asia. This recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed greens (such as arugula, spinach, and kale)
– 1/2 cup sliced red bell pepper
– 1/4 cup chopped scallions (green onions)
– 1/4 cup toasted sesame seeds
– 1/4 cup crispy fried shallots (optional)
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, mixed greens, red bell pepper, scallions, and sesame seeds.
2. In a small bowl, whisk together soy sauce, rice vinegar, honey, and ginger to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Top with crispy fried shallots (if using).
5. Serve immediately.
Cooking Time: 10 minutes
Bulgur Salad with Roasted Sweet Potatoes and Kale
This hearty salad combines the comfort of roasted sweet potatoes and kale with the nutty flavor of bulgur, perfect for a cozy dinner or lunch.
Ingredients:
– 1 medium sweet potato, peeled and cubed
– 2 cups kale leaves, stems removed and discarded
– 1 cup cooked bulgur
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 tsp lemon zest
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat remaining 1 tbsp olive oil over medium-high heat. Add kale leaves and cook until wilted, about 5 minutes. Season with salt and pepper to taste.
4. In a large bowl, combine cooked bulgur, roasted sweet potatoes, and wilted kale.
5. Top with crumbled feta cheese (if using) and sprinkle with lemon zest.
Cooking Time: 30-40 minutes
Peach and Arugula Bulgur Salad with Feta
This refreshing summer salad combines sweet peaches, peppery arugula, nutty bulgur, and tangy feta for a delicious and healthy side dish or light lunch.
Ingredients:
– 1 cup cooked bulgur
– 4 cups arugula
– 2 ripe peaches, diced
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped pecans (optional)
– 2 tbsp olive oil
– 1 tsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur and arugula.
2. Top with diced peaches and crumbled feta cheese.
3. Sprinkle chopped pecans (if using) over the salad.
4. Drizzle olive oil and apple cider vinegar over the salad; season with salt and pepper to taste.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Summary
Stay cool this summer with these refreshing bulgur salad recipes! From Mediterranean-inspired dishes featuring feta and cucumber to spicy harissa salads with roasted vegetables, there’s something for everyone. Discover unique flavor combinations like pomegranate and walnut, avocado and lime, or Moroccan-spiced apricots. Other highlights include Greek-style salads with kalamata olives, Middle Eastern-inspired bowls with pistachios, and Asian-fusion dishes with sesame dressing. Whether you’re looking for a light lunch or a healthy dinner option, these 20 bulgur salad recipes are sure to hit the spot.
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