Bulgur Herb Salad

There’s something uniquely refreshing about a salad that feels alive; bright colors, clean flavors, herbs that rizzes before you even take a bite. This bulgur herb salad is exactly that kind. It’s the sort of recipe you come back to again and again not because it’s trendy or complicated, but because it simply makes you feel good. The moment you toss together the soaked bulgur with juicy tomatoes, sharp red onion, sweet spring onions, and handfuls of fresh parsley and mint, you instantly know you’re making something wholesome.

I love how effortlessly everything comes together. There’s no cooking beyond soaking the bulgur, no frying, no simmering; just real ingredients meeting in a bowl and transforming into something vibrant. The olive oil brings a subtle richness, the lemon juice brightens every bite, and the herbs tie everything together with a cooling, cleansing freshness. It’s light yet satisfying, simple yet full of character.

This salad also carries a sense of calm with it. Clean eating without feeling restrictive. It fills you up in a gentle way, never heavy or overwhelming. Whether you enjoy it as a lunch bowl, pair it with grilled chicken or fish, or serve it alongside a hearty dinner, it brings balance and nourishment to any plate. It’s the kind of food that reminds you that eating well isn’t about sacrifice. It’s about choosing ingredients that help you Feast Big; Stay Fit, one refreshing bowl at a time.

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Prep Time 1

Cook Time 5

Total Time 1 5

Servings: people

Course: Appetizer, Light Lunch, Salad, Side Dish

Cuisine: Fusion Healthy Cuisine, Mediterranean, Middle Eastern, Turkish

Calories: 175kcal

Ingredients Method Nutrition Notes

Ingredients

US CustomaryMetric

Nutrition

Nutrition Facts

Bulgur Herb Salad

Amount per Serving

Calories

175

% Daily Value*

Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Sodium

401

Potassium

293

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

1325

Vitamin C

Calcium

Iron

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

Cooking Intructions

▢
Place the soaked and drained bulgur, tomatoes, red onion, spring onions, parsley, and mint into a large mixing bowl.
4 oz Bulgur Wheat, 8 oz Tomato, 1/2 cup Red onion, 1/2 cup Spring onion, 1 cup Fresh Parsley, 1/4 cup Mint
▢
In a small bowl, take olive oil, lemon juice, Salt and pepper, and whisk them together to make dressing.
2 fl oz olive oil, 5 tbsp lemon juice, 1 tbsp Salt, 1 tbsp Black Pepper
▢
Pour the dressing over the salad ingredients.
▢
Stir thoroughly to combine everything.Taste and adjust with additional lemon juice, salt, or pepper if needed.
▢
Serve the salad at room temperature.Garnish with black olives and fresh mint leaves if desired.

Notes

🎓 Choose the Right Bulgur

Fine bulgur (#1) → only needs 10–15 minutes soaking; no cooking required.
Medium bulgur (#2) → soak 15–20 minutes OR pour boiling water and rest 10 minutes.
Coarse bulgur (#3/#4) → requires light simmering for 5–8 minutes before draining.

Picking the right texture ensures the grains stay fluffy, not mushy.

🏋 Make It Lower-Calorie

Reduce olive oil from ½ cup to 3 tbsp while increasing lemon juice.
Add a splash of cold water to stretch the dressing without extra calories.

💪 Add Protein to Make It a Full Meal

Chickpeas (½–1 cup)
Grilled chicken strips
Canned tuna or salmon (drained)
Crumbled feta or cottage cheese

🤤 Boost the Flavor

Add 1 clove minced garlic to the dressing for more depth.
Add ½ tsp cumin for a Middle Eastern twist.
Add 1 tsp sumac for tanginess and color.

🚫+🌾 Make It Gluten-Free

Replace bulgur with:
✅ quinoa
✅ millet
✅ brown rice
✅ buckwheat

All work beautifully with herbs and lemon.

👍 Tried this recipe? 🍽️

Let us know how it was!