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Mediterranean Bulgur Salad

A simple vegan Mediterranean bulgur salad

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


  • 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


  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.