Why You’ll Love This Bulgur Wheat Mediterranean Salad

• It’s a true make-ahead marvel. This salad actually improves in flavour after a few hours in the fridge. The bulgur soaks up the lemony dressing, and all the ingredients get a chance to become best friends. It’s the ultimate packed lunch or stress-free dinner party side.
• The texture is everything. You get this fantastic combination of fluffy, slightly chewy bulgur, crisp cucumber, juicy tomatoes, creamy feta, and the occasional pop of a briny olive. Every single bite is interesting and satisfying in a way that leafy greens sometimes aren’t.
• It’s endlessly adaptable. Not a fan of mint? Use more parsley. Want to add some protein? Grilled chicken or chickpeas slide right in. This recipe is a fantastic template you can make your own based on what’s in your fridge.
• It feels nourishing and light. After eating this, you’ll feel energized and happy, not heavy or sluggish. It’s packed with wholesome ingredients that truly feed your body, and the bright, fresh flavours are just a delight.

Ingredients & Tools

• 200 g fine or medium bulgur wheat
• 480 ml boiling water
• 1 large cucumber, finely diced
• 250 g cherry or grape tomatoes, quartered
• 1 small red onion, very finely diced
• 150 g feta cheese, crumbled
• 100 g pitted Kalamata olives, halved
• 1 large handful fresh flat-leaf parsley, roughly chopped
• 1 small handful fresh mint, roughly chopped
• Juice of 1.5-2 lemons (about 60-80 ml)
• 80 ml extra virgin olive oil
• 1 tsp dried oregano
• ½ tsp sea salt, plus more to taste
• Freshly ground black pepper

Tools: A large mixing bowl, a medium heatproof bowl, a fine-mesh sieve, a small jar or whisk for the dressing.

The quality of your ingredients really shines here, so use the best extra virgin olive oil you have for the dressing—it makes a world of difference. And don’t skip the fresh herbs; they’re not just a garnish, they’re a key flavour component that brings the whole salad to life.

Serves: 4 as a main, 6 as a side | Prep Time: 20 minutes | Cook Time: 0 minutes (plus soaking time) | Total Time: 30 minutes

Before You Start: Tips & Ingredient Notes

• What exactly is bulgur wheat? It’s a whole grain made from cracked, parboiled wheat berries. It cooks incredibly quickly—often just by soaking in hot water—which is why it’s perfect for no-cook salads like this one. It has a lovely, light, nutty flavour.
• Fine vs. medium bulgur. For this salad, either works beautifully. Fine bulgur will give you a softer, more uniform texture, while medium bulgur has a slightly more distinct, chewier bite. I personally love the texture of medium here.
• The secret to non-soggy vegetables. The trick is to dice your cucumber and tomatoes to a similar size. This ensures every forkful gets a bit of everything. If your cucumber is particularly watery, you can scoop out the seeds with a teaspoon before dicing, but I often don’t bother and it’s fine.
• Don’t be shy with the lemon. The acidity is crucial for balancing the richness of the olive oil and feta. Start with the juice of one and a half lemons, then taste and add more after everything is mixed. You’ll be surprised how much it can take!

How to Make Bulgur Wheat Mediterranean Salad

Serving Suggestions

Complementary Dishes

• Grilled Halloumi or Chicken Skewers — The salty, chewy halloumi or the smoky char from the chicken provides a fantastic protein-packed pairing that turns the salad into a feast.
• Simple Grilled Fish — A piece of lemon-and-herb grilled sea bass or cod fillet laid on top of this salad is a light, elegant, and incredibly healthy dinner option.
• Warm Pita Bread or Flatbreads — For scooping up every last bit of the salad from the bowl. Toasting the pita until slightly crisp adds a wonderful textural contrast.

Drinks

• A Crisp, Dry Rosé — The berry notes and acidity in a good rosé complement the Mediterranean flavours without overpowering them.
• Citrus-Forward Pale Ale or Lager — The bitterness and carbonation cut through the richness of the feta and olives beautifully, making for a very refreshing combination.
• Sparkling Water with Lemon and Mint — The non-alcoholic champion. It echoes the flavours in the salad and is endlessly refreshing on a warm day.

Something Sweet

• Lemon and Yogurt Cake — It continues the bright, zesty theme but in dessert form. The tangy yogurt cake is a light and perfect way to end the meal.
• Baklava — For a truly authentic finish, the honey-soaked, nutty flakiness of baklava is a decadent contrast to the fresh salad.
• A Bowl of Fresh Figs and Honey — Simple, elegant, and seasonal. Ripe figs drizzled with a little honey and perhaps a dollop of thick Greek yogurt is bliss.

Top Mistakes to Avoid

• Mistake: Using warm bulgur. If you add the vegetables and feta to hot bulgur, the veggies will wilt and the feta will melt into a messy paste. Always let the bulgur cool to at least room temperature first.
• Mistake: Over-mixing after adding the feta. I’ve messed this up before too… you want those lovely, distinct cubes of feta throughout the salad. Gently fold it in at the end rather than stirring vigorously.
• Mistake: Skimping on the salt. Bulgur and vegetables can take a fair amount of seasoning. Underseasoned salad is a sad affair. Taste, taste, taste! Remember, the feta is salty, so season accordingly.
• Mistake: Dressing the salad hours in advance. While the salad benefits from resting, if you add a very acidic dressing too far in advance (like more than 6 hours), the vibrant red of the tomatoes can start to fade. For best colour, add the final drizzle of dressing just before serving.

Expert Tips

• Tip: Toast your bulgur. For a next-level nutty flavour, toast the dry bulgur in a dry skillet over medium heat for 2-3 minutes before adding the boiling water. It adds a wonderful depth that is just incredible.
• Tip: Add a pinch of sumac. If you can find it, a teaspoon of sumac sprinkled over the finished salad adds a beautiful tangy, lemony note and a gorgeous reddish-purple colour.
• Tip: Massage your onions. If you’re sensitive to the sharp bite of raw red onion, place the diced onion in a small bowl, sprinkle with a pinch of salt, and squeeze it with your fingers for a minute. This softens its intensity.
• Tip: Make it a grain bowl. Turn this into a deconstructed lunch bowl by keeping the components separate. Layer the bulgur, then the veggies, and add the feta and dressing on top when you’re ready to eat for the ultimate fresh meal prep.

FAQs

Can I make this salad gluten-free?
Absolutely! While bulgur wheat is not gluten-free, you can easily swap it for an equal amount of cooked quinoa or millet. Both have a lovely texture that works well with the other ingredients. Just cook them according to package directions and let them cool completely before assembling the salad. The method and dressing remain exactly the same.

How long does it keep in the fridge?
This salad keeps wonderfully for up to 3 days in an airtight container in the refrigerator. The bulgur will continue to absorb the dressing, so it might seem a little dry on day two or three. Just give it a stir and maybe a tiny extra drizzle of olive oil and a squeeze of lemon juice to revive it. The vegetables will soften slightly but it will still be delicious.

Can I use a different herb?
Of course! The parsley and mint combo is classic, but don’t be afraid to experiment. Fresh dill would be fantastic here, adding a lovely anise-like flavour. Basil would also work, though it’s more delicate, so I’d add it right at the end. A tablespoon of fresh oregano would also be lovely if you have it.

My salad turned out a bit dry. What happened?
This usually means the bulgur absorbed more of the dressing than expected. This can happen with different brands of bulgur. No worries! Simply whisk together another quick batch of the dressing—maybe half the original quantity—and stir it through the salad. Taste and adjust the seasoning again. It’s a very forgiving recipe.

Is bulgur the same as couscous?
This is a common question! While they look similar, they are different. Couscous is a type of tiny pasta made from semolina flour, while bulgur is a whole grain made from cracked wheat. Bulgur is parboiled, so it typically has more fibre and nutrients and cooks even faster than most couscous. In a pinch, you could use couscous, but the texture and nutritional profile will be different.