Mediterranean Bulgur Salad

This simple Vegan Mediterranean Bulgur Wheat Salad Recipe is an easy make ahead grain salad with dates, pistachios, olives and red onion for tons of flavor & texture.

This simple bulgur wheat salad is adapted from a Mediterranean restaurant I used to live near in Astoria, NY. Although the ingredient mixture is somewhat eclectic, they come together to make a delicious vegan and Mediterranean salad in no time.

If you’ve never used bulgur wheat before, it’s time to pick up this pantry staple and get cooking. Read on to learn more about this easy to cook whole grain.

What is bulgur wheat?

Bulgur wheat is an ancient grain that has a bit of a bite and a nutty flavor. It is made from wheat, so it’s not gluten-free.

Specifically, bulgur is made from the cracked kernel of whole grain wheat. It’s parboiled and dried before packaging. Cracked wheat, on the other hand, is not parboiled before processing. That means that bulgur cooks a bit faster than cracked wheat, since it’s already partially cooked.

Bulgur has an impressive nutrient profile, with 8 grams of fiber (more than 30% of the daily value), 6 grams of protein and 150 calories in a cup cooked. It’s used in many Mediterranean dishes, like tabbouleh.

How to cook it

Most types of bulgur wheat cook in less than 15 minutes. I buy it from Trader Joe’s, and their variety takes 10 minutes to cook. It’s best to check the package instructions, since each variety is slightly different.

Bulgur cooks in a 2:1 water to grain ratio. That means 2 cups of water for every 1 cup of bulgur. Bring it to a boil, cover, and reduce the seat to simmer for about 10-12 minutes.

If there is an excess liquid, drain it through a strainer. Fluff with a fork and enjoy your bulgur wheat.

How to eat a Mediterranean Diet

The Mediterranean Diet is known as one of the healthiest diet in the world. Although it’s not necessarily a “diet”, since there’s no cutting calories. Instead, it’s a style of eating that promotes focusing on whole foods.

The Mediterranean Diet emphasizes healthy foods, like colorful fruits and vegetables, nuts and seeds, olive oil, fatty fish, beans and legumes, whole grains and fresh herbs and spices.

Eating a Mediterranean Diet has been linked to less incidences of heart disease, obesity, Type 2 Diabetes and even cancer. It’s also positively associated with increased cognition and brain health.

To learn more about the Mediterranean Diet, check out these articles I wrote for Prevention & SHAPE:

• How The Mediterranean Diet Promotes Weight Loss, Heart Health & Longevity
• What Is The Mediterranean Diet Anyway?

Ingredients for this Mediterranean Bulgar Salad

To make this, you’ll need:

• 1 cup bulgur wheat dry
• 2 cup water
• 3 green olives chopped
• 3 kalamata olives chopped
• 1/3 cup pitted medjool dates chopped
• 1/4 cup chopped fresh parsley chopped
• 1/4 cup unsalted shelled pistachios
• 1/2 small red onion diced
• 1/4 teaspoon salt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Ingredient Swaps & Substitutions

• Bulgur Wheat: Not a fan of bulgur wheat? You can easily swap it with quinoa, couscous or brown rice.
• Medjool dates: If you don’t have medjool dates on hand, you can substitute them with any other type of date. Otherwise, dried cranberries or dried figs will work just as well!
• Parsley: You can swap with cilantro, oregano or basil if you’d prefer.
• Pistachios: If you don’t have pistachios, try using flaked almonds instead.

How to make a Mediterranean Bulgur Salad

If you’re looking for a delicious and simple bulgur wheat recipe, you’ve come to the right place! This Mediterranean Bulgur Wheat Salad is vegan and only requires cooking one ingredient– the bulgur!

Here’s how to make it:

1. Start by cooking the bulgur and water together in a pot until all the water has been absorbed.
2. After you cook the bulgur, mix in the other ingredients–olives, dates, parsley, pistachios and red onion. Season with salt and pepper.
3. Make the dressing by mixing olive oil and lemon juice and pour on top when you’re ready to eat.

This recipe mixes sweet and spicy flavors and a variety of textures. The saltiness of the olives balances with the tanginess of the onions and sweetness of the dates.

The parsley adds a vibrant and fresh flavor, while the pistachios offer a nice crunch. And the olive oil and lemon juice are the perfect basic dressing for this colorful salad.

Serving Suggestions

There are so many delicious ways that you could serve your Mediterranean Bulgur Salad, but some of my recommendations include:

• Adding chickpeas for an extra source of protein
• Incorporating more vegetables like diced cucumber, cherry tomatoes and diced bell pepper
• Crumbled feta cheese on top

Mediterranean Bulgur Salad

A simple vegan Mediterranean bulgur salad

Print

Course Main Course

Keyword bulgur

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 2 servings

Calories 551 kcal

Author Natalie Rizzo, MS, RD

Ingredients

• 1 cup bulgur dry
• 2 cup water
• 3 green olives chopped
• 3 kalamata olives chopped
• 1/3 cup pitted medjool dates chopped
• 1/4 cup chopped fresh parsley chopped
• 1/4 cup unsalted shelled pistachios
• 1/2 small red onion diced
• 1/4 teaspoon salt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Instructions

1. In a pot, combine the bulgur and water. Bring to a boil and reduce heat to simmer. Simmer for 15 minutes or until all the water is absorbed.
2. Once the bulgur is cooked, place it in a large bowl with the two types of olives, dates, parsley, pistachios, red onion and salt. Mix well.
3. In a small bowl, whisk together the olive oil and lemon juice. If you’re eating the salad right away, pour the dressing on top. If not, put the dressing in a small tupperware and dress when you’re ready to eat.

Nutrition Facts

Mediterranean Bulgur Salad

Amount Per Serving (1 bowl)

Calories 551 Calories from Fat 216

% Daily Value*

Fat 24g37%

Saturated Fat 3g19%

Sodium 508mg22%

Potassium 694mg20%

Carbohydrates 80g27%

Fiber 17g71%

Sugar 19g21%

Protein 13g26%

Vitamin A 708IU14%

Vitamin C 15mg18%

Calcium 80mg8%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.