Mediterranean Bulgur Herb Salad (Printable Version)
Nutty bulgur tossed with fresh herbs, crisp vegetables, and zesty lemon dressing for a vibrant Mediterranean dish.
# What You'll Need:
→ Grains
01 - 1 cup bulgur wheat
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 small cucumber, diced
06 - 1/2 red onion, finely diced
07 - 1/2 red bell pepper, diced
→ Fresh Herbs
08 - 1/2 cup fresh parsley, finely chopped
09 - 1/4 cup fresh mint, finely chopped
10 - 1/4 cup fresh dill, chopped
→ Dressing
11 - 1/4 cup extra virgin olive oil
12 - Juice of 1 large lemon
13 - 1 teaspoon lemon zest
14 - 1 garlic clove, minced
15 - 1/2 teaspoon ground cumin
16 - Salt and freshly ground black pepper, to taste
→ Optional Add-Ins
17 - 1/4 cup kalamata olives, pitted and sliced
18 - 1/4 cup crumbled feta cheese (omit for vegan)
# How To Make:
01 - Bring 2 cups of water and 1/2 teaspoon salt to a boil in a medium saucepan. Stir in bulgur, cover, and remove from heat. Let stand for 15 minutes or until water is absorbed. Fluff with a fork and let cool to room temperature.
02 - In a large salad bowl, combine the cooled bulgur, cherry tomatoes, cucumber, red onion, and red bell pepper.
03 - Add the chopped parsley, mint, and dill. Toss gently to combine.
04 - In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, ground cumin, salt, and pepper.
05 - Pour the dressing over the salad and toss until evenly coated.
06 - Gently fold in olives and feta, if using. Taste and adjust seasoning as needed.
07 - Chill for 20-30 minutes to allow flavors to meld, if desired. Serve cold or at room temperature.
# Expert Advice:
01 -
- The combination of warm, nutty bulgur and crisp, cool vegetables creates this incredible texture contrast that keeps every bite interesting
- You can make it ahead and it actually gets better as the flavors mingle, making it perfect for potlucks or meal prep
- Its forgiving enough that you can swap herbs based on whats wilting in your crisper drawer
02 -
- Hot bulgur will wilt your fresh herbs and make tomatoes mushy, so really let it cool before mixing everything together
- The salad needs at least 20 minutes of resting time for flavors to meld, but it becomes even better after a few hours in the refrigerator
- Dont skip the lemon zest, it adds this aromatic brightness that juice alone cant provide
03 -
- Toasting the bulgur in a dry pan for 2 to 3 minutes before adding water adds this incredible nutty depth that makes it taste much more complex
- Double the dressing and keep it in a jar in the refrigerator, it's fantastic on regular green salads too