Mediterranean Bulgur Herb Grain Salad (Printable Version)
Nutty bulgur tossed with fresh herbs, crisp vegetables, and tangy lemon dressing. A light Mediterranean dish perfect for summer meals.
# What You'll Need:
→ Grain Base
01 - 1 cup bulgur wheat
02 - 2 cups water
03 - ½ teaspoon fine sea salt
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - ½ red onion, finely chopped
07 - ½ cup red bell pepper, diced
→ Fresh Herbs
08 - ½ cup fresh parsley, finely chopped
09 - ¼ cup fresh mint, finely chopped
10 - 2 tablespoons fresh dill, chopped
→ Lemon Dressing
11 - ¼ cup extra virgin olive oil
12 - 3 tablespoons fresh lemon juice
13 - 1 garlic clove, minced
14 - ½ teaspoon ground cumin
15 - ¼ teaspoon black pepper
16 - Salt to taste
→ Optional Additions
17 - ¼ cup Kalamata olives, pitted and sliced
18 - ¼ cup crumbled feta cheese
# How To Make:
01 - Rinse bulgur under cold water. Bring 2 cups water to boil in medium saucepan with ½ teaspoon salt. Stir in bulgur, cover, remove from heat. Let stand 15 minutes until water is absorbed and grains are tender. Fluff with fork and cool to room temperature.
02 - In large bowl, combine cooled bulgur, halved cherry tomatoes, diced cucumber, chopped red onion, and diced bell pepper.
03 - Add chopped parsley, mint, and dill to bowl. Toss gently to distribute herbs evenly throughout mixture.
04 - In small bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, black pepper, and pinch of salt until emulsified.
05 - Pour dressing over salad mixture. Toss well to ensure all ingredients are evenly coated with dressing.
06 - Gently fold in Kalamata olives and crumbled feta cheese if using. Adjust seasoning with additional salt and pepper to taste.
07 - Serve chilled or at room temperature. Garnish with extra fresh herbs if desired.
# Expert Advice:
01 -
- The bulgur soaks up all those bright Mediterranean flavors while keeping a satisfying chewy texture
- It actually tastes better after sitting in the fridge for a few hours, making it perfect for meal prep
02 -
- Hot bulgur will wilt your herbs and make your tomatoes mushy, so patience during the cooling step really matters
- The salad needs at least 15 minutes to marinate before serving, but an hour in the refrigerator transforms it completely
03 -
- Toast the bulgur in a dry pan for 2-3 minutes before cooking for an even nuttier, deeper flavor
- Let the salad come to room temperature before serving if it's been refrigerated, the flavors are much more vibrant