As the temperatures rise during the summer months, a cool and refreshing salad can be just what you need to beat the heat. Bulgur, a type of whole grain wheat, adds a nutritious twist to traditional salads, providing fiber, protein, and a nutty flavor. In this article, we’ll explore 18 delicious bulgur salad recipes that are perfect for summer. From Mediterranean-inspired dishes with cucumbers and tomatoes, to spicy salads with chickpeas and harissa, there’s something for everyone on this list. Whether you’re looking for a light lunch or a satisfying side dish, these refreshing bulgur salads are sure to please.
Mediterranean Bulgur Salad with Cucumbers and Tomatoes
This refreshing salad is perfect for a light and flavorful lunch or dinner, packed with the nutrients of bulgur, cucumbers, tomatoes, and feta cheese.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 large cucumber, diced
– 2 large tomatoes, diced
– 1/4 cup crumbled feta cheese
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, mixed greens, cucumber, tomatoes, and feta cheese.
2. Drizzle olive oil and lemon juice over the salad, tossing gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with fresh parsley leaves, if desired.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Spicy Bulgur Salad with Chickpeas and Harissa
A flavorful and nutritious salad that combines the nutty taste of bulgur with the spiciness of harissa, crunchy chickpeas, and fresh herbs.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1 can chickpeas (drained and rinsed)
– 2 tbsp olive oil
– 1 tsp harissa
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Cook the bulgur according to package instructions using 2 cups of water. Drain and set aside.
2. In a large bowl, whisk together olive oil, harissa, cilantro, and garlic.
3. Add the cooked bulgur, chickpeas, salt, and pepper to the bowl. Toss until well combined.
4. Taste and adjust seasoning as needed.
5. Serve immediately, garnished with lemon wedges if desired.
Cooking Time: 20 minutes
Lemon Herb Bulgur Salad with Feta and Mint
Brighten up your mealtime with this refreshing salad, bursting with citrusy flavors and fresh herbs.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 2 lemons, juiced (about 4 tbsp)
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh mint leaves
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Cook bulgur according to package instructions with 2 cups of water. Let it cool.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.
3. Add the cooled bulgur to the dressing and toss to combine.
4. Stir in chopped mint leaves.
5. Top with crumbled feta cheese.
6. Serve immediately.
Cooking Time: 15 minutes
Roasted Vegetable Bulgur Salad with Tahini Dressing
Roasted Vegetable Bulgur Salad with Tahini Dressing: A flavorful and nutritious salad that combines the nutty taste of bulgur, the sweetness of roasted vegetables, and the creaminess of tahini dressing.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 red bell pepper, seeded and sliced
– Salt and pepper to taste
– 1/4 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/4 cup water
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook bulgur according to package instructions using 2 cups of water or vegetable broth.
3. Toss sweet potato, carrot, and red bell pepper with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a blender, combine tahini, garlic, lemon juice, and 1/4 cup water to make the dressing.
5. Combine cooked bulgur, roasted vegetables, and tahini dressing in a bowl. Toss to combine.
Cooking Time: 35-40 minutes
Greek-Style Bulgur Salad with Olives and Red Onion
This refreshing salad is a perfect blend of textures and flavors, combining nutty bulgur with briny olives, sweet red onion, and tangy feta cheese.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup pitted Kalamata olives, sliced
– 1/4 cup thinly sliced red onion
– 1/4 cup crumbled feta cheese
– 1 tablespoon extra-virgin olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, sliced olives, and red onion.
2. Crumble feta cheese over the top and toss gently to combine.
3. In a small bowl, whisk together olive oil and white wine vinegar.
4. Pour dressing over the bulgur mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley leaves, if desired.
Cooking Time: 10 minutes
Pomegranate Bulgur Salad with Walnuts and Parsley
This refreshing salad combines the sweetness of pomegranate seeds with the nutty flavor of walnuts, crunchy bulgur, and freshness of parsley.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup pomegranate seeds (fresh or dried)
– 1/4 cup chopped walnuts
– 1/4 cup fresh parsley leaves
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. In a large bowl, combine cooked bulgur and pomegranate seeds.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the bulgur mixture and toss to coat.
4. Add chopped walnuts and parsley leaves; toss gently to combine.
5. Season with salt to taste.
Cooking Time: 10 minutes (cooking time for bulgur only)
Avocado and Lime Bulgur Salad with Corn
Brighten up your mealtime with this refreshing salad that combines the creaminess of avocado, the tanginess of lime, and the sweetness of corn. This flavorful dish is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1 ripe avocado, diced
– 1/2 cup frozen corn kernels, thawed
– Juice of 1 lime (about 2 tablespoons)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook bulgur according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked bulgur, diced avocado, and corn kernels.
3. Squeeze lime juice over the mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20 minutes
Moroccan Bulgur Salad with Dried Apricots and Almonds
Moroccan Bulgur Salad with Dried Apricots and Almonds: A vibrant and flavorful salad that combines the nutty goodness of bulgur with the sweetness of dried apricots and crunchy almonds.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup chopped dried apricots
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, parsley, mint, and apricots.
2. Add the sliced almonds and toss gently.
3. Drizzle the olive oil and lemon juice over the salad, and season with salt and pepper to taste.
4. Toss well to combine.
Cooking Time: 10 minutes
Turmeric-Spiced Bulgur Salad with Roasted Carrots
This hearty salad combines the nutty flavor of bulgur with the vibrant warmth of turmeric, paired with sweet and crunchy roasted carrots.
Ingredients:
– 1 cup cooked bulgur
– 2 tablespoons olive oil
– 1 tablespoon honey
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– Salt, to taste
– 2 large carrots, peeled and chopped into 1-inch pieces
– Fresh parsley or cilantro leaves, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss carrots with olive oil, salt, and a pinch of black pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large bowl, whisk together bulgur, honey, cumin, coriander, and turmeric powder.
4. Once carrots are done, let them cool slightly before adding to the bulgur mixture.
5. Toss to combine and season with salt to taste.
6. Garnish with fresh parsley or cilantro leaves.
7. Serve at room temperature.
Cooking Time: 30-40 minutes
Bulgur Tabbouleh Salad with Extra Herbs
A refreshing and flavorful Middle Eastern-inspired salad that’s perfect for any occasion. This recipe adds an extra boost of herbs to the traditional Tabbouleh, making it even more vibrant and aromatic.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup chopped scallions (green onions)
– 1/4 cup chopped cilantro
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes or overnight. Drain and rinse.
2. In a large bowl, combine the cooked bulgur, parsley, mint, scallions, cilantro, lemon juice, salt, and pepper.
3. Mix well to combine.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 15-20 minutes (including soaking time)
Warm Bulgur Salad with Mushrooms and Thyme
A hearty and comforting salad that combines the nutty flavor of bulgur with the earthiness of mushrooms, all tied together with the warmth of thyme.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (such as cremini and shiitake), sliced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Bring the water to a boil, add the bulgur, cover, reduce heat, and simmer for 15-20 minutes or until the grains are tender.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms to the skillet and cook until they release their moisture and start to brown, about 5 minutes.
4. Add the garlic and thyme to the skillet and cook for an additional minute.
5. Fluff the cooked bulgur with a fork and add it to the skillet with the mushroom mixture. Season with salt and pepper to taste.
6. Serve warm, topped with crumbled feta cheese if desired.
Cooking Time: 30-40 minutes
Bulgur and Lentil Salad with Cumin Dressing
A hearty and flavorful salad that combines the nutty taste of bulgur with the earthy flavor of lentils, all tied together with a zesty cumin dressing.
Ingredients:
– 1 cup cooked brown lentils
– 1 cup cooked bulgur
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 2 tablespoons lemon juice (optional)
Instructions:
1. In a large bowl, combine the cooked lentils and bulgur.
2. Add the diced red bell pepper and chopped parsley to the bowl.
3. In a small bowl, whisk together the olive oil, garlic, cumin, salt, and pepper.
4. Pour the dressing over the lentil-bulgur mixture and toss to combine.
5. Taste and adjust seasoning as needed.
6. Serve at room temperature or chilled.
Cooking Time: 10-15 minutes (not including cooking time for lentils and bulgur)
Beetroot and Bulgur Salad with Goat Cheese
This sweet and earthy salad combines the natural sweetness of beetroot with the nutty flavor of bulgur, topped with crumbly goat cheese for a tangy contrast.
Ingredients:
– 2 large beetroot, peeled and thinly sliced
– 1 cup cooked bulgur
– 1/4 cup crumbled goat cheese (chèvre)
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar or white wine vinegar
– Salt and pepper to taste
– Fresh parsley or thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss beetroot slices with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large bowl, combine cooked bulgur, roasted beetroot, crumbled goat cheese, remaining 1 tablespoon olive oil, and vinegar. Toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or thyme leaves, if desired.
Cooking Time: 30-40 minutes (roasting time) + 10 minutes (prep time)
Middle Eastern Bulgur Salad with Za’atar Dressing
Experience the flavors of the Middle East with this refreshing bulgur salad, topped with a tangy and aromatic za’atar dressing.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup thinly sliced red onion
– 1/4 cup pomegranate seeds (optional)
– Za’atar Dressing:
+ 2 tablespoons olive oil
+ 2 cloves garlic, minced
+ 1 teaspoon za’atar
+ 1 tablespoon lemon juice
+ Salt and pepper to taste
Instructions:
1. Cook bulgur according to package instructions using 2 cups of water. Let cool.
2. In a large bowl, combine cooled bulgur, parsley, mint, feta cheese (if using), red onion, and pomegranate seeds (if using).
3. Prepare Za’atar Dressing by whisking together olive oil, garlic, za’atar, lemon juice, salt, and pepper.
4. Pour dressing over the salad and toss to combine.
5. Serve immediately or refrigerate for up to 2 hours.
Cook Time: 15-20 minutes
Bulgur Salad with Grilled Halloumi and Cherry Tomatoes
A refreshing summer salad that combines the nutty flavor of bulgur with the creaminess of grilled halloumi cheese, sweet cherry tomatoes, and a hint of lemon.
Ingredients:
– 1 cup cooked bulgur
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled grilled halloumi cheese (see notes)
– 1 pint cherry tomatoes, halved
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Cook bulgur according to package instructions.
2. In a large bowl, whisk together olive oil, garlic, and parsley.
3. Add cooked bulgur to the bowl and toss to combine.
4. Top with grilled halloumi cheese and cherry tomatoes.
5. Squeeze lemon juice over the salad and season with salt and pepper.
Cooking Time:
– Cooking bulgur: 10-15 minutes
– Grilling halloumi cheese: 2-3 minutes per side
Apple and Cranberry Bulgur Salad with Maple Vinaigrette
Celebrate the flavors of fall with this hearty salad, featuring tender bulgur, sweet apples, tart cranberries, and a hint of maple syrup.
Ingredients:
– 1 cup cooked bulgur
– 2 apples, diced (Granny Smith or other firm variety)
– 1/2 cup fresh or frozen cranberries
– 1/4 cup chopped walnuts
– 2 tablespoons pure maple syrup
– 2 tablespoons apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, diced apples, cranberries, and chopped walnuts.
2. In a small bowl, whisk together maple syrup, apple cider vinegar, Dijon mustard, salt, and pepper to make the vinaigrette.
3. Pour the vinaigrette over the bulgur mixture and toss to combine.
4. Serve immediately, garnished with additional cranberries or chopped walnuts if desired.
Cooking Time: 10 minutes (cooking time for bulgur)
Bulgur Salad with Roasted Eggplant and Yogurt Sauce
This hearty salad combines the nutty flavor of bulgur with the rich, smoky taste of roasted eggplant and a tangy yogurt sauce. Perfect for a light and satisfying meal.
Ingredients:
– 1 cup cooked bulgur
– 2 medium eggplants, sliced into 1/2-inch thick rounds
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 cup plain yogurt
– 1 tablespoon chopped fresh parsley
– 1 clove garlic, minced (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with olive oil, salt, and pepper on a baking sheet.
3. Roast for 30-35 minutes or until tender and slightly caramelized.
4. Cook bulgur according to package instructions.
5. In a bowl, whisk together yogurt, lemon juice, parsley, and garlic (if using).
6. Combine roasted eggplant, cooked bulgur, and yogurt sauce in a serving bowl.
7. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Sun-Dried Tomato and Basil Bulgur Salad
This refreshing salad combines the nutty flavor of bulgur with the sweetness of sun-dried tomatoes, all tied together with fresh basil. Perfect for a light lunch or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup chopped fresh basil
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, sun-dried tomatoes, and chopped basil.
2. In a small bowl, whisk together olive oil, lemon juice, salt, pepper, and red pepper flakes (if using).
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Serve immediately, garnished with additional basil leaves if desired.
Cooking Time: 10 minutes
Summary
Stay cool this summer with these refreshing bulgur salad recipes! From Mediterranean-inspired salads to spicy and tangy options, there’s something for everyone. Try the Mediterranean Bulgur Salad with cucumbers and tomatoes, or spice things up with the Spicy Bulgur Salad with chickpeas and harissa. For a lighter option, go for the Lemon Herb Bulgur Salad with feta and mint. With 18 recipes to choose from, you’re sure to find your new favorite salad. Get ready to beat the heat with these delicious and easy-to-make bulgur salads!
