Mediterranean Bulgur Salad Recipe
Mediterranean Bulgur Salad Recipe photo by Taste of Home

Mediterranean Bulgur Salad Recipe

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Whether it's health or taste you're after, it doesn't get any better than this --bulgur, beans, tomatoes pine nuts and olive oil team up in this vegetarian main dish salad. CW's food editor, Wendy Stenman, created this just for The Healthy Kitchen.
TOTAL TIME: Prep: 15 min. Cook: 20 min. + cooling
MAKES:9 servings
TOTAL TIME: Prep: 15 min. Cook: 20 min. + cooling
MAKES: 9 servings


  • 3 cups vegetable broth
  • 1-1/2 cups uncooked bulgur
  • 6 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons minced fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 cups halved cherry tomatoes
  • 1 cup chopped cucumber
  • 8 green onions, sliced
  • 1 package (4 ounces) crumbled feta cheese
  • 1/2 cup pine nuts, toasted

Nutritional Facts

1 cup: 298 calories, 17g fat (3g saturated fat), 7mg cholesterol, 657mg sodium, 31g carbohydrate (4g sugars, 8g fiber), 10g protein


  1. In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed.
  2. In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper.
  3. In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts. Yield: 9 servings.
Originally published as Mediterranean Bulgur Salad in Country Woman January/February 2007, p37

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviewed Oct. 25, 2014

"I used only 1 cup of bulgur. It was a good amount. 1 1/2 cups is to much."

Reviewed May. 12, 2014

"I made it for Mothers Day and everyone loved it. Several people asked for the recipe!"

Reviewed Jan. 3, 2014

"So good! Added slightly less olive oil but otherwise followed recipe. Even better on day 2 and 3."

Reviewed Feb. 3, 2013

"I made it without the pine nuts and feta cheese, it was very tasty and delicious. Will make it again, it's a great option for a healthy side dish."

Reviewed Jun. 21, 2012

"Have made it several times with no changes. Healthy and tasty, as described."

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