Bulgur Wheat Greek Salad

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 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 my famous baked kibbeh recipe.

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 my spelt salad with apples recipe in the fall, butternut squash in the winter or asparagus in the spring, people always seem to appreciate a healthy dish at a party.

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

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.

Print Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

ServesServes: 12

CourseCourse: Salad

CaloriesCalories: 151

Ingredients Method Nutrition Notes

Ingredients

 

US MeasurementsConvert to Metric

 

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• ▢ 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

 

1. ▢
   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.
2. ▢
   Add all remaining ingredients to the bowl and toss gently with the bulgur wheat. Season with salt and pepper to taste.

Nutrition

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

Liz’s 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.

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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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