Bulgur Salad


by: Peggy Gilbey McMackin

Traditional Mediterranean Dish as a Meal Side, Luncheon, or Snack, Very Well suited for Tailgating and Travel kept chilled before serving. If preparing the day before, or for a Tailgate, separately prep the tomatoes, scallions, cucumbers, mint, parsley and lemon juice in separate containers. Spread cooked Bulgur Wheat across a long glass dish or plastic container gently forking so that all of the grains are separated then gently stir through only 1 Tablespoon of olive oil and refrigerate covered until travel time. Before Traveling again gently fork through the bulgur so all of the grains are separated. Add in prep ingredients one at a time stirring gently between each addition. Next stir in most of the lemon juice keeping a little aside in a tight fitting travel container to add to taste at serving time. Gently stir through the olive oil, season with extra salt and pepper to taste as desired.


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serves: 4-6

2 cups Cracked Wheat Bulgur

2-3 small Cucumbers, size, Kirby cucumbers with thinner skins, seeded if desired, then chopped

2-3 small Tomatoes, seeded, chopped then drained to remove excess liquid

4 Scallions, thin, finely chopped

1/2 cup fresh Parsley, chopped

1/2 cup fresh Mint, chopped

2-2 Juice of 1/2 Lemons, seeded and strained

1/8 cup Olive Oil, or a bit more

Kosher Salt as desired to taste

Cracked Fresh Pepper

Nutrition Facts
Bulgur Salad

Servings Per Recipe: 4

Amount per Serving

Calories: 171

  • Total Fat: 7.4 g
  •     Saturated Fat: 1 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 18.8 mg
  • Total Carbs: 24.6 g
  •     Dietary Fiber: 6.7 g
  •     Sugars: 3.4 g
  • Protein: 4.6 g

how is this calculated?

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1.  Rinse cracked wheat, Bulgur, using a fork then lightly spread across a wide shallow pan. Gently stir in boiling water separating the grains and immediately covering with a tight fitting lid, let sit covered for an hour. Meanwhile prepare vegetable and herb ingredients and juice lemons. When Bulgur is cooled, gently stir in ingredients one at a time. Stir in lemon juice, then olive oil,a good couple pinches of Kosher Salt, and pepper. Refrigerate until serving, taste and adjust seasoning, lemon juice, salt and pepper to taste as desired.


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