Easy Bulgur Wheat Salad with Cucumbers and Pistachios
Bulgur wheat salad combines nutty bulgur wheat with fresh herbs, chickpeas, and crunchy pistachios. It’s tossed in a bright lemon dressing that adds a zesty and flavorful medley. This tasty and nutritious salad is perfect for lunch or light dinner.
This salad has become one of my favorite salads. I like to whip up a bowl early in the week and enjoy it for a few days at lunch. It’s a breeze to make; cook the bulgur and toss it with veggies, feta cheese, fresh herbs and dressing. It’s a filling salad that is packed with protein and fiber.
Why you will love this whole grain salad
- Healthy – This salad is filled with nutrient-rich ingredients and fiber.
- Flavor – The combination for fresh herbs, tangy feta cheese and crunchy vegetables creates a burst of flavor in every bite.
- Versatile – Customize this salad to suit your individual tastes and preferences.
Here is what you will need to make this easy bulgur salad
This is a summary of the ingredients you will need to prepare this bulgur wheat salad recipe and a convenient shopping list from my Instancart affiliate link. Scroll down to the recipe card section for a printable recipe card containing exact measurements and detailed instructions.
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Ingredients
- Bulgur Wheat
- Pistachos
- Cucumbers
- Chickpeas (Garbanzo Beans)
- Onion
- Fresh Parsley
- Fresh Mint
- Feta Cheese
- Olive Oil
- Lemon Juice
- Garlic
How to make this bulgur salad recipe
Prepare the ingredients: Cook the bulgur wheat according to the package directions. Drain the excess water and set aside to cool to room temperature. Dice the onions, chop the cucumbers into small cubes and chop the herbs. Drain and rinse the chickpeas
Combine the salad dressing ingredients together in a small bowl or jar.
STEP 1: Combine bulgur, chopped onion, cucumbers, pistachios, cheese, chickpeas, and herbs in a large bowl and toss well.
STEP 2: Toss the ingredients together.
STEP 3: Add the salad dressing and toss again and serve.
STEP 4: Add the shredded parmesan cheese, a pinch of salt and black pepper; toss and serve.
Ingredient notes and substitutions
Bulgur Wheat —Bulgur is a whole grain that has been cracked and partially pre-cooked, making it quick to prepare. It has a nutty, satisfying, chewy texture which adds depth to this recipe. If you prefer a gluten-free version of this salad, you can use 1 cup of cooked quinoa or brown rice.
Cucumbers -Any variety of cucumber can be used to make this salad. I prefer to use English or Japanese cucumbers because their skin is tender and the seeds are small. You can also replace cucumbers with an equal amount of zucchini.
Onion – Any variety of onion will work in this salad, I like to use red onion to add a little color to the salad, but sweet onion, yellow onion, or green onions are also good choices.
Feta cheese – Briny and salty feta cheese can be substituted with tangy goat cheese or mozzarella balls.
Chickpeas – Are mild tasting and can be substituted with creamy white beans such as cannellini beans or navy beans.
Fresh herbs – There is no real set rule for herbs in this salad, you can try any variety of fresh herbs in this tasty salad. Dried herbs are not recommended.
Meal prep instructions
This bulgur wheat salad is a great recipe for meal prep. I like to mix up a batch on Sunday and enjoy it during the week for healthy lunches during the week. It tastes great on top of field greens or fresh arugula. You can either assemble the entire salad or mix the salad ingredients together and add the dressing as you need it, which will make the salad last longer.
Serving suggestions
This salad tastes great as a light meal all by itself and also as a side dish garnished with lemon zest and green onions with a fresh fruit platter, grilled chicken, fig crostini, or stuffed mushrooms.
Recipe variations
Bulgur wheat salad is a versatile dish that can be customized in various ways to suit different tastes and dietary preferences. Below are a few variations to elevate your bulgur salad experience.
Spicy – add diced jalapeno peppers or red chili flakes for a spicy kick.
Grilled Vegetables – Instead of cucumbers add chopped grilled veggies such as zucchini, bell peppers and eggplant for a smoky flavor.
Fresh Vegetables – Add more raw vegetables to this salad such as chopped bell pepper, sliced cherry tomatoes and chopped zucchini.
Asian-Inspired – Add thinly sliced red cabbage and shredded carrots and dress the salad with a sesame-ginger dressing made with sesame oil, rice vinegar, soy sauce and honey.
Gluten-Free – Replace the bulgur wheat with cooked quinoa; you will need one cup of cooked quinoa.
Vegan or Dairy Free – Omit the cheese or replace the feta cheese with your favorite dairy-free cheese.
How to Store Leftovers
To maintain freshness and flavor, refrigerate this salad in an airtight container for up to four days. If you anticipate having leftovers, don’t add all of the dressing to the salad at once. Use half and add the remainder just before serving.
Tips
- If you are using canned chickpeas, be sure to drain and rinse them thoroughly under cold water before adding them to the salad. This helps to remove the excess salt and will also prevent the salad from becoming too watery.
- After dicing the cucumbers, pat them dry with a paper towel to remove any excess moisture.
- If you are not going to enjoy the salad right after preparing it, use only half of the dressing and add the remainder when you serve it.
Recipe FAQs
Yes, this bulgur wheat salad can easily be adapted to suit different diets. You can leave out the cheese for a vegan option and replace bulgur with quinoa for gluten-free.
No, this salad is a little different than a tabbouleh salad, which is a Middle Eastern-style bulgur salad that usually contains tomatoes, cucumbers, a large amount of parsley, and mint.
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Bulgur Wheat Salad
Ingredients
- 1/4 cup uncooked bulgur wheat
- 1/2 cup chopped cucumbers about 2 medium cucumbers
- 1/4 cup chopped pistachios unsalted
- 1/4 cup chopped parsley
- 1/4 cup chopped mint
- 1/4 cup minced onion
- 3/4 cup chickpeas canned or cooked
- 1/2 cup feta cheese crumbles
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 clove garlic chopped
Instructions
- Prepare the ingredients: Cook 1/4 cup uncooked bulgur wheat according to the package instructions. Drain the excess water and set aside to cool. cut a small onion into 1/4 cup minced onion, chop approximately 2 cucumbers into 1/2 cup chopped cucumbers and chop the herbs into 1/4 cup chopped parsley, 1/4 cup chopped mint. Drain and rinse 3/4 cup chickpeas and roughly chop 1/4 cup chopped pistachios. Combine the dressing ingredients (1 tablespoon lemon juice, 1 tablespoon olive oil, 1 clove garlic)
- Place all of the salad ingredients (bulgur wheat, onion, cucumber, herbs, chickpeas,pistachios and 1/2 cup feta cheese crumbles into a large bowl. Toss to combine the ingredients.
- Add the salad dressing stir the ingredients together to mix in the dressing. Serve or chill if not serving immediately
