As the sun beats down on us this summer, there’s nothing quite like a light, refreshing salad to quench our thirst and satisfy our hunger. And when it comes to grains, bulgur is one of our go-to choices – its nutty flavor and chewy texture make it the perfect base for a variety of delicious summer salads.
From classic Mediterranean combinations to bold international twists, we’ve got 20 refreshing bulgur salads that are sure to become your new favorite way to beat the heat. With flavors ranging from zesty lemon and herb to spicy harissa and smoky chipotle, there’s something on this list for every taste bud. So why not start with one of our top picks below?
Mediterranean Bulgar Salad with Feta and Olives
This hearty salad is a flavorful blend of Mediterranean ingredients, perfect for a light yet satisfying meal or as a side dish. Crunchy bulgur, salty feta cheese, and briny olives come together in a refreshing mix that’s sure to please.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/2 cup crumbled feta cheese
– 1/2 cup pitted green olives, sliced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish (optional)
Instructions:
1. Cook bulgur according to package instructions using 2 cups of water. Drain and let cool.
2. In a large bowl, whisk together olive oil, garlic, feta cheese, olives, lemon juice, salt, and pepper.
3. Add cooled bulgur to the bowl and toss until well combined.
4. Taste and adjust seasoning as needed.
5. Garnish with fresh parsley or oregano leaves, if desired.
6. Serve at room temperature.
Cooking Time: 20 minutes
Spicy Bulgar Salad with Chickpeas and Harissa Dressing
This recipe combines the nutty flavor of bulgur with the creaminess of chickpeas, all tied together with a spicy kick from harissa. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 tablespoon harissa
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook the bulgur according to package instructions using 2 cups of water.
2. In a separate bowl, combine chickpeas, olive oil, harissa, and lemon juice. Mix well.
3. Once the bulgur is cooked, let it cool slightly then mix with the chickpea mixture.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley or cilantro if desired.
6. Serve at room temperature.
Cooking Time: 20-25 minutes
Lemon Herb Bulgar Salad with Cucumber and Mint
A refreshing summer salad that combines the nutty flavor of bulgur with the brightness of lemon, the freshness of mint, and the crunch of cucumber.
Ingredients:
– 1 cup cooked bulgur
– 2 cups chopped cucumber
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine the cooked bulgur and chopped cucumber.
2. In a small bowl, whisk together the lemon juice and olive oil.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Stir in the chopped mint leaves.
5. Season with salt to taste.
Cooking Time: 10 minutes
Roasted Vegetable Bulgar Salad with Balsamic Glaze
Roasted Vegetable Bulgur Salad with Balsamic Glaze Recipe
Summary: This hearty salad combines roasted vegetables with the nutty flavor of bulgur, topped with a tangy balsamic glaze. Perfect for a healthy and satisfying meal or as a side dish.
Ingredients:
– 1 cup bulgur
– 2 tablespoons olive oil
– 1 large red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– 2 tablespoons balsamic vinegar
– 1 tablespoon honey
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss together bulgur, olive oil, salt, and pepper until well combined.
3. Spread the bulgur mixture on a baking sheet and roast for 20-25 minutes, or until lightly toasted.
4. Meanwhile, toss the bell peppers and zucchini with olive oil, salt, and pepper. Spread them on a separate baking sheet and roast for 25-30 minutes, or until tender.
5. In a small bowl, whisk together balsamic vinegar and honey to create the glaze.
6. Combine the roasted vegetables with the cooked bulgur and drizzle with the balsamic glaze.
Cooking Time: 45-50 minutes
Greek-Inspired Bulgar Salad with Tomatoes and Kalamata Olives
This refreshing salad combines the nutty flavor of bulgur with juicy tomatoes, salty olives, and a hint of Mediterranean flair. Perfect as a light lunch or dinner side dish.
Ingredients:
– 1 cup cooked bulgur
– 2 large tomatoes, diced
– 1/4 cup pitted Kalamata olives, sliced
– 1/4 cup extra-virgin olive oil
– 2 tablespoons red wine vinegar
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– Optional: crumbled feta cheese for added flavor
Instructions:
1. In a large bowl, combine cooked bulgur, diced tomatoes, and sliced olives.
2. Drizzle olive oil and red wine vinegar over the mixture; toss gently to coat.
3. Sprinkle chopped parsley and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Just before serving, crumble feta cheese on top (if using).
6. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (includes chilling time)
Moroccan Bulgar Salad with Apricots and Almonds
This sweet and savory salad combines the warmth of North African spices with the crunch of toasted almonds and the natural sweetness of dried apricots. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup olive oil
– 2 tablespoons honey
– 1 tablespoon grated ginger
– 1 teaspoon ground cinnamon
– Salt and pepper to taste
– 1/2 cup chopped fresh parsley
– 1/4 cup toasted almonds
– 1/2 cup dried apricots, chopped
Instructions:
1. Cook bulgur according to package instructions using 2 cups of water.
2. In a large bowl, whisk together olive oil, honey, ginger, cinnamon, salt, and pepper.
3. Add cooked bulgur, parsley, almonds, and apricots to the bowl; toss to combine.
4. Serve warm or at room temperature.
Cooking Time: 20 minutes
Avocado and Lime Bulgar Salad with Black Beans
This refreshing salad combines creamy avocado, tangy lime juice, and nutty bulgur with the plant-based power of black beans. Perfect as a light lunch or dinner.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup cooked bulgur
– 1 ripe avocado, diced
– 1/2 cup freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. In a large bowl, combine cooked black beans and bulgur.
2. Add diced avocado and toss gently to combine.
3. Squeeze lime juice over the salad and sprinkle with olive oil.
4. Season with salt and pepper to taste.
5. Garnish with chopped cilantro or scallions, if desired.
Cooking Time: 10 minutes
Serves: 4-6 people
Pomegranate Bulgar Salad with Walnuts and Parsley
A refreshing twist on traditional tabbouleh, this salad combines nutty bulgur with sweet pomegranate seeds, crunchy walnuts, and fresh parsley.
Ingredients:
– 1 cup cooked bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/2 cup pomegranate seeds
– 1/4 cup chopped toasted walnuts
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Cook the bulgur according to package instructions using 2 cups of water.
2. Allow the bulgur to cool, then fluff with a fork.
3. In a large bowl, combine the cooled bulgur, parsley, pomegranate seeds, and walnuts.
4. Squeeze the lemon juice over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes (including cooking time for bulgur)
Curried Bulgar Salad with Raisins and Cashews
A flavorful and nutritious salad that combines the warmth of curry powder with the sweetness of raisins and crunch of cashews. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp curry powder
– Salt to taste
– 1/4 cup raisins
– 1/4 cup chopped cashews
– 2 tbsp fresh parsley, chopped
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes.
2. Drain and rinse the bulgur again. In a large bowl, combine with olive oil, cumin, curry powder, and salt. Mix well.
3. Add raisins and cashews to the bowl and stir until combined.
4. Chop parsley and add to the salad. Toss to combine.
5. Serve warm or at room temperature.
Cooking Time: 30 minutes (including soaking time)
Bulgar Tabbouleh Salad with Fresh Herbs
This vibrant salad combines the nutty flavor of bulgur with the brightness of fresh herbs, perfect for a light and refreshing side dish or a healthy snack.
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)
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. Rinse the bulgur and soak it in cold water for at least 30 minutes or overnight.
2. Drain and rinse the bulgur, then transfer it to a bowl.
3. Add the chopped herbs, lemon juice, and salt. Mix well.
4. Taste and adjust seasoning as needed.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None required! Simply assemble the salad and chill until ready to serve.
Grilled Peach and Bulgar Salad with Goat Cheese
A sweet and savory summer salad featuring grilled peaches, nutty bulgur, crumbly goat cheese, and a hint of mint.
Ingredients:
– 4 ripe peaches, sliced into wedges
– 1 cup cooked bulgur
– 1/2 cup crumbled goat cheese
– 1/4 cup chopped fresh mint leaves
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush peach slices with olive oil and season with salt and pepper. Grill for 2-3 minutes per side, until caramelized and tender.
3. In a large bowl, combine cooked bulgur, crumbled goat cheese, and chopped mint leaves.
4. Once peaches are grilled, let them cool slightly before adding to the salad mixture.
5. Toss gently to combine, then season with salt and pepper to taste.
Cooking Time: 15 minutes (includes grilling time)
Beetroot and Bulgar Salad with Orange Vinaigrette
This vibrant salad combines the earthy sweetness of beetroot with the nutty flavor of bulgur, all tied together with a zesty orange vinaigrette. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 2 large beetroot, peeled and cooked
– 1 cup bulgur
– 2 tablespoons olive oil
– 1/4 cup freshly squeezed orange juice
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
– Chopped fresh parsley or mint for garnish (optional)
Instructions:
1. Cook the beetroot according to your preference (steaming, roasting, or boiling).
2. Rinse the bulgur and soak in water for about 30 minutes. Drain and set aside.
3. In a small bowl, whisk together olive oil, orange juice, and apple cider vinegar.
4. In a large bowl, combine cooked beetroot, bulgur, salt, and pepper.
5. Drizzle the vinaigrette over the salad and toss to coat.
6. Garnish with chopped parsley or mint, if desired.
Cooking Time: 30 minutes
Southwest Bulgar Salad with Corn and Chipotle Dressing
This vibrant salad combines the nutty flavor of bulgur with the sweetness of corn, the spiciness of chipotle peppers, and the freshness of cilantro. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 cup cooked bulgur
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 1/4 cup crumbled queso fresco (or feta)
– 2 chipotle peppers in adobo sauce, minced
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, corn, bell pepper, and cilantro.
2. In a small bowl, whisk together chipotle peppers, olive oil, and lime juice.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Top with queso fresco and season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10-12 minutes
Quinoa and Bulgar Salad with Lemon Tahini Dressing
A refreshing and nutritious salad perfect for a light lunch or dinner, featuring the creamy tanginess of lemon tahini dressing.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked bulgur
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons lemon juice
– 1 tablespoon tahini
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and bulgur.
2. Add mixed greens, parsley, and feta cheese (if using).
3. In a small bowl, whisk together lemon juice and tahini until smooth.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time:
– 10-15 minutes for cooking quinoa and bulgur
– 2-3 minutes for preparing lemon tahini dressing
Asian-Inspired Bulgar Salad with Edamame and Ginger Dressing
This refreshing salad combines the nutty flavor of bulgur with the sweetness of edamame, all tied together by a zesty ginger dressing. Perfect for a light and healthy meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 1 cup shelled edamame
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon grated fresh ginger
– 1 teaspoon sesame oil
– Salt, to taste
– Chopped scallions and toasted sesame seeds for garnish (optional)
Instructions:
1. In a large bowl, combine cooked bulgur and edamame.
2. In a small bowl, whisk together soy sauce, rice vinegar, grated ginger, and sesame oil.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Season with salt to taste.
5. Garnish with chopped scallions and toasted sesame seeds, if desired.
Cooking Time: 10 minutes (prep), 0 minutes (cooking)
Caprese Bulgar Salad with Mozzarella and Basil
This refreshing summer salad combines the flavors of Italy with the heartiness of bulgur, topped with creamy mozzarella and fragrant basil. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 2 cups cherry tomatoes, halved
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil
– 2 tbsp extra virgin olive oil
– Salt and pepper to taste
Instructions:
1. Cook the bulgur according to package instructions.
2. In a large bowl, combine the cooked bulgur, cherry tomatoes, mozzarella cheese, and basil.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None (assembly only)
Roasted Butternut Squash Bulgar Salad with Cranberries
This autumnal salad combines the sweetness of roasted butternut squash with the tanginess of cranberries, all on a bed of nutty bulgur. A perfect side dish for your next harvest-themed gathering or a healthy lunch option.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 cup bulgur
– 2 tablespoons olive oil
– 1 tablespoon honey
– 1/4 cup chopped fresh parsley
– 1/2 cup cranberries
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out seeds.
3. Toss with olive oil, honey, salt, and pepper. Roast for 45-50 minutes or until tender.
4. Cook bulgur according to package instructions.
5. In a large bowl, combine roasted squash, cooked bulgur, chopped parsley, and cranberries. Mix well to combine.
6. Serve warm or at room temperature.
Cooking Time: 1 hour
Smoky Bulgar Salad with Roasted Red Peppers and Feta
Elevate your salad game with this flavorful and nutritious recipe, featuring smoky bulgur, sweet roasted red peppers, and tangy feta.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 2 tablespoons olive oil
– 4-6 minutes of smoking time (optional)
– 2 large red bell peppers
– Salt, to taste
– 1/4 cup crumbled feta cheese
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh parsley
– 1 clove garlic, minced
Instructions:
1. Cook bulgur according to package instructions using 2 cups of water. Drain and set aside.
2. Preheat oven to 425°F (220°C). Place red bell peppers on a baking sheet and roast for 30-40 minutes, or until charred and blistered.
3. Remove peppers from the oven and let cool. Peel off skin, discard seeds, and chop into small pieces.
4. In a large bowl, combine cooked bulgur, roasted peppers, crumbled feta cheese, lemon juice, parsley, and garlic.
5. Toss to combine and season with salt to taste.
Cooking Time: 45-50 minutes (including roasting time)
Bulgar Salad with Grilled Halloumi and Zucchini
This refreshing summer salad combines the creamy sweetness of grilled halloumi cheese with the nutty flavor of bulgur, all tied together with a burst of juicy zucchini.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 medium zucchini, sliced into 1/4-inch thick rounds
– 1 block halloumi cheese (about 6 oz), sliced into 1/2-inch thick pieces
– Salt and pepper to taste
– Fresh parsley or mint leaves for garnish (optional)
Instructions:
1. Cook the bulgur according to package instructions, using 2 cups of water or broth.
2. Grill the zucchini slices for 3-4 minutes per side, until tender and slightly charred.
3. Grill the halloumi cheese pieces for 30 seconds to 1 minute per side, until golden brown.
4. In a large bowl, combine the cooked bulgur, grilled zucchini, and grilled halloumi.
5. Drizzle with olive oil and sprinkle with minced garlic.
6. Season with salt and pepper to taste.
7. Garnish with fresh parsley or mint leaves, if desired.
Cooking Time: 20-25 minutes
Summer Berry Bulgar Salad with Honey Lemon Dressing
Beat the heat with this refreshing summer salad, bursting with sweet and tangy flavors. This easy-to-make recipe is perfect for a light lunch or dinner.
Ingredients:
– 1 cup bulgur
– 2 cups mixed summer berries (strawberries, blueberries, raspberries)
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons honey
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Cook bulgur according to package instructions. Let it cool.
2. In a large bowl, combine cooled bulgur, mixed berries, and chopped mint leaves.
3. In a small bowl, whisk together honey and lemon juice until well combined.
4. Pour the dressing over the bulgur mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Drizzle olive oil over the salad and serve.
Cooking Time: 15 minutes
Summary
Beat the heat this summer with these 20 refreshing Bulgur salads! From Mediterranean-inspired dishes to spicy and tangy creations, there’s something for everyone. Try a Mediterranean Bulgar Salad with Feta and Olives, or spice things up with Spicy Bulgar Salad with Chickpeas and Harissa Dressing. Or maybe you’re in the mood for something light and citrusy, like Lemon Herb Bulgar Salad with Cucumber and Mint? Whatever your taste buds crave, there’s a Bulgur salad recipe to suit.
