As the temperature rises and summer approaches, our taste buds crave refreshing and light meals that can help us beat the heat. One such ingredient that fits the bill perfectly is bulgur, a nutritious and versatile grain made from wheat. Bulgur salads are a staple in many cuisines around the world, from Mediterranean to Middle Eastern, offering endless possibilities for flavor combinations and textures.
Whether you’re looking for a quick lunch or a satisfying dinner, these 20 refreshing bulgur salad recipes have got you covered. From classic Mediterranean-inspired dishes to spicy and exotic flavors, we’ve rounded up the best of the best to help you stay cool and refreshed all summer long. So go ahead, get creative in the kitchen, and indulge in these delicious and healthy bulgur salads!
Mediterranean Bulgur Salad with Feta and Olives
Experience the bright flavors of the Mediterranean with this simple and refreshing salad, perfect for a light lunch or dinner.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup Kalamata olives, pitted
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons red wine vinegar
– Salt and pepper to taste
Instructions:
1. Rinse the bulgur in a fine-mesh strainer and cook according to package instructions using 2 cups of water.
2. Drain the cooked bulgur and let it cool.
3. In a large bowl, combine the cooled bulgur, olives, feta cheese, parsley, olive oil, and red wine vinegar.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 20-25 minutes
Spicy Bulgur Salad with Chickpeas and Tahini Dressing
This flavorful salad combines the nutty goodness of bulgur with the creaminess of tahini dressing, the crunch of chickpeas, and a kick of heat from red pepper flakes. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1 can chickpeas (14 oz), drained and rinsed
– 1/4 cup tahini
– 2 tbsp lemon juice
– 1 tsp garlic, minced
– 1/2 tsp red pepper flakes
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook the bulgur according to package instructions with 2 cups of water.
2. In a blender or food processor, combine tahini, lemon juice, garlic, and red pepper flakes. Blend until smooth.
3. In a large bowl, combine cooked bulgur, chickpeas, and tahini dressing. Season with salt and pepper to taste.
4. Serve warm or at room temperature, garnished with parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Lemon Herb Bulgur Salad with Fresh Mint
Brighten up your meals with this refreshing salad, perfect for a light and healthy lunch or dinner. The combination of tender bulgur, tangy lemon, and fragrant herbs will transport you to the Mediterranean.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh mint leaves
– Salt and pepper to taste
– Chopped scallions or parsley for garnish (optional)
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes. Drain and rinse.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.
3. Add the cooked bulgur to the bowl and toss to combine.
4. Stir in chopped fresh mint leaves.
5. Season with additional lemon juice or salt if needed.
6. Garnish with chopped scallions or parsley, if desired.
Cooking Time: 10-15 minutes (including soaking time)
Roasted Vegetable Bulgur Salad with Balsamic Glaze
Roasted Vegetable Bulgur Salad with Balsamic Glaze: A hearty and flavorful salad that combines roasted vegetables with nutty bulgur, tangy balsamic glaze, and a sprinkle of fresh herbs.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and cubed
– 1 large zucchini, sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
– Balsamic glaze (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook bulgur according to package instructions using water or broth. Drain and set aside.
3. Toss sweet potato, bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 30-35 minutes, or until tender and lightly caramelized.
4. In a large bowl, combine cooked bulgur, roasted vegetables, and chopped parsley (if using).
5. Drizzle balsamic glaze over the salad and toss to coat.
Cooking Time: 40-45 minutes
Greek-Inspired Bulgur Salad with Cucumber and Tomatoes
This refreshing salad combines the nutty flavor of bulgur with the bright, tangy taste of Greek-inspired ingredients. Perfect for a light summer meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur
– 2 large cucumbers, peeled and thinly sliced
– 2 large tomatoes, diced
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup extra-virgin olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley or dill leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, cucumber slices, and tomato cubes.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the bulgur mixture, tossing to coat.
4. If using feta cheese, crumble it over the salad and toss gently.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or dill leaves, if desired.
Cooking Time: 15 minutes
Moroccan Bulgur Salad with Dried Fruits and Almonds
This hearty salad combines the nutty flavor of bulgur with sweet dried fruits, crunchy almonds, and a hint of Moroccan spices. Perfect for a light lunch or as a side dish for your next Middle Eastern-inspired meal.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped dried apricots
– 1/2 cup chopped dried cranberries
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, dried apricots, and dried cranberries.
2. In a small bowl, whisk together olive oil, lemon juice, and ground cumin.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Top with sliced almonds and season with salt and pepper to taste.
Cooking Time: 10 minutes
Avocado and Lime Bulgur Salad with Cilantro
This refreshing salad combines the creamy richness of avocado with the brightness of lime juice, all atop a bed of nutty bulgur. Perfect for a light lunch or as a side dish, this recipe is a flavorful and healthy twist on traditional grain salads.
Ingredients:
– 1 cup cooked bulgur
– 2 ripe avocados, diced
– 2 tablespoons freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt to taste
Instructions:
1. In a large bowl, combine the cooked bulgur and diced avocado.
2. Squeeze the lime juice over the top of the salad and toss to combine.
3. Sprinkle the chopped cilantro over the salad and season with salt to taste.
4. Serve immediately, garnished with additional cilantro if desired.
Cooking Time: 10 minutes
Warm Bulgur Salad with Roasted Sweet Potatoes and Kale
A hearty and nutritious salad perfect for a chilly evening. This recipe combines the warmth of roasted sweet potatoes, the earthiness of kale, and the nutty flavor of bulgur, all in one delicious bowl.
Ingredients:
– 1 medium sweet potato, peeled and cubed
– 2 cups water or vegetable broth
– 1 cup bulgur
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 3 cups kale, stems removed and chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or toasted pumpkin seeds for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook bulgur according to package instructions using water or broth. Drain excess liquid.
4. In a large skillet, sauté onion and garlic over medium heat until softened.
5. Add kale to the skillet and cook until wilted, about 2-3 minutes.
6. Combine roasted sweet potatoes, cooked bulgur, and wilted kale in a bowl. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Pomegranate Bulgur Salad with Walnuts and Parsley
Pomegranate Bulgur Salad with Walnuts and Parsley Recipe
A refreshing and healthy salad perfect for a light lunch or dinner, this Pomegranate Bulgur Salad combines the nutty flavor of bulgur with the sweetness of pomegranate, crunch of walnuts, and freshness of parsley.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/2 cup chopped walnuts
– 1/4 cup arils (pomegranate seeds)
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes or overnight.
2. Drain the bulgur and cook according to package instructions until tender.
3. In a large bowl, combine cooked bulgur, parsley, walnuts, and arils.
4. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time: 45-60 minutes (including soaking time)
Enjoy your delicious Pomegranate Bulgur Salad!
Middle Eastern Bulgur Salad with Sumac and Pomegranate Molasses
This refreshing salad combines the nutty flavor of bulgur with the tangy zing of sumac, the sweetness of pomegranate molasses, and the crunch of toasted pine nuts. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup cooked bulgur
– 2 tablespoons olive oil
– 1 tablespoon sumac
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon pomegranate molasses
– 1/4 teaspoon salt
– 1/4 cup chopped fresh parsley
– 1/4 cup toasted pine nuts
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, combine bulgur, olive oil, sumac, lemon juice, pomegranate molasses, and salt. Toss until well combined.
2. Stir in parsley, pine nuts, and feta cheese (if using).
3. Serve at room temperature or chilled.
Cooking Time: 10 minutes
Bulgur Tabbouleh Salad with Extra Fresh Herbs
A refreshing twist on the classic Lebanese salad, this recipe combines nutty bulgur with a bounty of fresh herbs for a bright and zesty flavor.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped parsley
– 1/4 cup chopped mint leaves
– 1/4 cup chopped cilantro
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt, to taste
– 1 clove garlic, minced (optional)
Instructions:
1. In a large bowl, combine cooked bulgur, parsley, mint leaves, cilantro, and scallions.
2. Squeeze the lemon juice over the mixture, then drizzle with olive oil.
3. Season with salt to taste.
4. If using garlic, mince it and mix into the salad.
5. Serve immediately, garnished with additional fresh herbs if desired.
Cooking Time: 10 minutes
Spiced Bulgur Salad with Roasted Cauliflower and Turmeric
This Middle Eastern-inspired salad combines the nutty flavor of bulgur with the subtle spiciness of cumin and coriander, perfectly balanced by the sweetness of roasted cauliflower. A sprinkle of turmeric adds a pop of color and a hint of earthy warmth.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 1 head cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 teaspoon turmeric
– 2 tablespoons fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss cauliflower with olive oil, cumin, coriander, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. Cook bulgur according to package instructions using 2 cups water or broth. Set aside.
3. In a large bowl, combine cooked bulgur, roasted cauliflower, and turmeric. Toss to combine.
4. Garnish with chopped parsley, if desired.
5. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Bulgur and Lentil Salad with Lemon Garlic Dressing
This refreshing salad combines the nutty flavor of bulgur with the comforting taste of lentils, all tied together with a zesty lemon garlic dressing. Perfect as a light lunch or as a side dish for your favorite meals.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup cooked bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped red onion
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lentils, bulgur, parsley, and red onion.
2. In a small bowl, whisk together lemon juice and garlic.
3. Add the lemon-garlic dressing to the lentil mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Drizzle with olive oil and serve.
Cooking Time: 10 minutes
Summer Bulgur Salad with Corn, Cherry Tomatoes, and Basil
This refreshing salad is perfect for hot summer days when you crave something light and flavorful. The combination of bulgur, corn, cherry tomatoes, and fresh basil creates a delightful mix of textures and tastes.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed cherry tomatoes, halved
– 1 cup corn kernels (fresh or frozen, thawed)
– 1/4 cup chopped fresh basil
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, cherry tomatoes, and corn.
2. Stir in chopped basil, olive oil, and lemon juice.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Bulgur Salad with Grilled Zucchini and Halloumi Cheese
A refreshing summer salad that combines the nutty flavor of bulgur with the sweetness of grilled zucchini, crumbled halloumi cheese, and a tangy dressing.
Ingredients:
– 1 cup bulgur
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 6 ounces halloumi cheese, crumbled
– 1/4 cup extra-virgin olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Grill zucchinis for 3-4 minutes per side, until tender and lightly charred.
3. Cook bulgur according to package instructions.
4. In a large bowl, combine cooked bulgur, grilled zucchini, and crumbled halloumi cheese.
5. In a small bowl, whisk together olive oil and lemon juice.
6. Pour dressing over the salad and toss to combine.
7. Season with salt and pepper to taste.
8. Garnish with fresh herbs, if desired.
Cooking Time: 15-20 minutes
Beetroot and Bulgur Salad with Goat Cheese
This vibrant salad combines the earthy sweetness of beetroot with the nutty flavor of bulgur, topped with creamy goat cheese. Perfect for a light lunch or as a side dish.
Ingredients:
– 2 large beetroot, peeled and thinly sliced
– 1 cup bulgur
– 1/4 cup crumbled goat cheese
– 1/4 cup olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the bulgur according to package instructions. Drain and set aside.
2. In a large bowl, combine the sliced beetroot and cooked bulgur.
3. Crumble the goat cheese over the top of the salad.
4. Drizzle the olive oil and apple cider vinegar over the salad, tossing to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 30 minutes
Bulgur Salad with Mango, Black Beans, and Lime Dressing
This refreshing salad combines the nutty flavor of bulgur with the sweetness of mango, the earthiness of black beans, and a zesty lime dressing. Perfect for warm weather or as a light lunch.
Ingredients:
– 1 cup cooked bulgur
– 1 ripe mango, diced
– 1/2 cup cooked black beans
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, mango, black beans, and cilantro.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the bulgur mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (all ingredients are prepared or cooked in advance)
Harissa-Spiced Bulgur Salad with Roasted Peppers
Elevate your salad game with this flavorful and nutritious recipe, combining the warmth of harissa spice with the natural sweetness of roasted peppers.
Ingredients:
– 1 cup bulgur
– 2 cups water or vegetable broth
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp harissa powder
– Salt and pepper to taste
– 2 large red bell peppers, seeded and sliced
– 1/4 cup chopped fresh parsley
Instructions:
1. Cook bulgur according to package instructions using water or broth. Drain and set aside.
2. In a small bowl, whisk together olive oil, garlic, cumin, smoked paprika, harissa powder, salt, and pepper.
3. Toss sliced peppers with the spice mixture until well coated.
4. Roast peppers in a preheated oven at 400°F (200°C) for 30-40 minutes or until tender and charred.
5. In a large bowl, combine cooked bulgur, roasted peppers, and chopped parsley. Mix well to combine.
Cooking Time: 45 minutes
Bulgur Salad with Figs, Arugula, and Honey Mustard Dressing
A sweet and tangy twist on a classic salad, this Bulgur Salad with Figs, Arugula, and Honey Mustard Dressing is perfect for a light lunch or as a side dish. The nutty flavor of bulgur pairs beautifully with the sweetness of figs and the peppery taste of arugula.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh arugula
– 1/4 cup chopped dried figs
– 2 tablespoons honey mustard dressing (see below)
– Salt and pepper to taste
Honey Mustard Dressing:
– 2 tablespoons honey
– 1 tablespoon Dijon mustard
– 1 tablespoon apple cider vinegar
– 1/4 teaspoon salt
– 1/4 cup olive oil
Instructions:
1. In a large bowl, combine cooked bulgur, arugula, and chopped figs.
2. Drizzle honey mustard dressing over the salad and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 10 minutes
Asian-Inspired Bulgur Salad with Sesame Ginger Dressing
This refreshing salad combines the nutty flavor of bulgur with the bold flavors of Asia, featuring sesame ginger dressing and a variety of colorful vegetables.
Ingredients:
– 1 cup cooked bulgur
– 2 cups mixed greens (such as arugula, spinach, and bok choy)
– 1/2 cup sliced red bell pepper
– 1/2 cup diced carrots
– 1/4 cup chopped scallions
– 1/4 cup toasted sesame seeds
– 2 tablespoons sesame oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– Salt and pepper to taste
Instructions:
1. Cook bulgur according to package instructions.
2. In a large bowl, combine mixed greens, red bell pepper, carrots, scallions, and toasted sesame seeds.
3. In a small bowl, whisk together sesame oil, garlic, and ginger to make the dressing.
4. Add cooked bulgur to the salad and toss with the dressing until well combined.
5. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Summary
Get ready to beat the summer heat with these 20 refreshing bulgur salad recipes! From Mediterranean-inspired dishes to spicy and tangy options, there’s something for everyone. Try pairing feta and olives with a Mediterranean Bulgur Salad, or add some crunch with toasted almonds in a Moroccan Bulgur Salad. For a lighter option, go for a Lemon Herb Bulgur Salad with fresh mint. With so many flavor combinations, you’ll never get bored of these bulgur salads!