Bulgur Wheat Greek Salad

Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes

This whole grain Bulgur Wheat Greek Salad is full of crunchy veggies, creamy feta and kalamata olives then dressed in a fresh lemon-dill vinaigrette.

Bulgur Wheat Greek Salad

Bulgur wheat is a staple in Middle Eastern cuisine and was frequently on our dinner table growing up. Similar to rice, it cooks in just 15 minutes and uses the same 2:1 ratio (2 cups liquid for every 1 cup bulgur wheat.) For added flavor, my mom always prepared it with chicken broth instead of water which is how I now prepare it for my kids.

If you’re not familiar, bulgur wheat is made from whole grain soft white wheat that has been parboiled, dried and cracked. Since it is a whole grain you get a lot of nutritional bang for your buck due to the natural fiber, protein and other minerals provided in each serving.

Of course, that’s not the reason we eat it. We eat it because it’s delicious. Way more texture and flavor than brown rice or quinoa in my opinion. For a side dish or salad, I typically use a #2 medium grind like this Bob’s Red Mill Golden Bulgur but there is also fine bulgur wheat which is great for a softer texture for dishes like tabbouleh or baked kibbeh.

Butternut Squash Salad with Toasted Almonds and Goat Cheese

Whenever I attend a family gathering or get together with friends, I love to bring a whole grain salad using whatever fruits and veggies are in season. Whether it’s apples in the fall, butternut squash in the winter or asparagus in the spring, people always seem to appreciate a healthy dish at a party.

Bulgur Wheat Greek Salad

This Bulgur Wheat Greek Salad was a huge hit at two different backyard BBQ’s recently. The fresh herbs, crispy vegetables and creamy feta are the perfect balance to grilled meats, burgers and brats. Leftovers are perfect for lunch with chickpeas or grilled chicken for added protein.

The options are endless. Your fork is waiting.

Bulgur Wheat Greek Salad

Bulgur Wheat Greek Salad

4.75 stars average
This whole grain Bulgur Wheat Greek Salad full of crunchy veggies, creamy feta and kalamata olives is dressed in a fresh and tangy lemon-dill vinaigrette.
PREP: 15 minutes
COOK: 15 minutes
TOTAL: 30 minutes
Pin
Servings12

Ingredients
 

  • 1 cup Bob’s Red Mill Golden Bulgur Wheat (uncooked)
  • 2 cups chicken broth (low sodium)
  • 2 cups halved cherry tomatoes
  • 1 cup diced cucumbers
  • 8 ounces feta (crumbled)
  • ½ cup sliced kalamata olives
  • ½ cup minced scallions
  • ¼ cup minced fresh dill
  • ¼ cup lemon juice
  • 2 tablespoons extra virgin olive oil
  • salt and pepper to taste

Instructions
 

  • Place bulgur wheat and chicken broth in a small stock pot and bring to a boil. Cover with lid and reduce heat to low. Cook until liquid is absorbed, 15 minutes. Fluff with a fork and place wheat in a large bowl to cool slightly.
  • Add all remaining ingredients to the bowl and toss gently with the bulgur wheat. Season with salt and pepper to taste.

Notes

If you don’t plan to eat immediately, you may wish to reserve a bit of the lemon juice and olive oil to dress the dish before serving. Otherwise, the bulgur wheat will absorb some of the vinaigrette over time.
Can be stored in an air-tight refrigerated container for up to 7 days.

Nutrition

Calories: 151kcalCarbohydrates: 13.6gProtein: 5.8gFat: 8.5gSaturated Fat: 2.3gPolyunsaturated Fat: 6.2gCholesterol: 7mgSodium: 311mgFiber: 2.9gSugar: 1.4g

Disclosure: I am honored to be a Brand Ambassador for Bob’s Red Mill. Thank you for supporting the companies that make The Lemon Bowl possible. All thoughts are my own. 

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32 responses to “Bulgur Wheat Greek Salad”

  1. Susan Avatar
    Susan

    Yet another whole grain salad I want to make. Thanks for posting this.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I hope you love it Susan!!!

  2. Brenda @ a farmgirl's dabbles Avatar
    Brenda @ a farmgirl’s dabbles

    Great flavors – and love the bulgur wheat!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you girl! Freshness for summer!

  3. Megan {Country Cleaver} Avatar
    Megan {Country Cleaver}

    I have a fresh bag of bulgar I just picked up! Hooray!! And like THREE packages of feta in the fridge, don’t ask, so I guess I know what I’m making this weekend!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      No way perfect timing my friend!! xo

  4. Heather - Butter & Burlap Avatar
    Heather – Butter & Burlap

    I haven’t had a bite yet, but I love this salad already! I’m such a huge fan of bulgar wheat, and I bet your tabbouleh salad is amazing! And that lemon-dill vinaigrette?! TO DIE FOR!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I hope you make it girl!!

  5. Lisa @ Garnish with Lemon Avatar
    Lisa @ Garnish with Lemon

    What a refrehsing summer salad!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you ladies!

  6. Alida Avatar
    Alida

    We do not eat nearly enough bulgur at our house, which is going to change when I make this tasty salad. Love the Greek salad flavors!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      It is so good – I’ve been trying to make it more and more!

  7. Joanne Avatar
    Joanne

    Bulgur is one of my favorite whole grains! I love how quickly it cooks up and how wholesome it is! Sounds tasty in this salad.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I knew you would love this one girl!

  8. Anetta @ The Wanderlust Kitchen Avatar
    Anetta @ The Wanderlust Kitchen

    Oh man, this recipe is RIGHT up my alley! Thanks for sharing, Liz :)

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      You would love this my friend!

  9. Jamie | My Baking Addiction Avatar
    Jamie | My Baking Addiction

    Now I want this salad AND tabbouleh! I love the flavor combination of this gorgeous salad!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Make them both girl!

  10. Lauren Kelly Nutrition Avatar
    Lauren Kelly Nutrition

    I love bulgur wheat but I don’t make it nearly as much as I should! This salad looks incredible.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I am the same way – I go in spurts!

  11. Shawnna Avatar
    Shawnna

    Oh yummy!! This looks delish!!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you friend!

  12. Anne-Marie @ This Mama Cooks! Avatar
    Anne-Marie @ This Mama Cooks!

    I love tabbouleh, but didn’t know the difference between it and bulger. Now I do! Your salad looks amazing!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Isn’t tabbouleh awesome??

  13. Lauren @ Climbing Grier Mountain Avatar
    Lauren @ Climbing Grier Mountain

    You had me at GREEK! OPA!!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I want Saganaki now!!

  14. Rachel Cooks Avatar
    Rachel Cooks

    This might need to be my lunch….if I make it to the store today, that is. I love salads like this vs. mayo/yogurt based ones for BBQs and picnics.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I ended up making it for lunch with chickpeas – so good and kept me full for so long! I hope you try it. xo

  15. Jenny Flake Avatar
    Jenny Flake

    All of my favorite flavors!! Great salad!!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Come over for lunch! Bring cookies. ;)

  16. Taylor @ Food Faith Fitness Avatar
    Taylor @ Food Faith Fitness

    I JUST made Kibbeh for my first time, which allowed me to also try bulgur for my first time. My oh my, I have been MAJORLY missing out because that stuff is GOOD!
    This sounds like the perfect way to bulk up a salad, so I don’t want to eat my arm off 5 minutes later! Pinned!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Isn’t kibbeh the best?!? It’s probably my husband’s most favorite. Thanks girl!

Liz Della Croce eating black bean dip

Hi I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones.