Spiced Bulgur Salad

Bright, flavorful, and packed with texture, this Spiced Bulgur Salad is a refreshing twist on traditional grain salads. Featuring tender bulgur wheat infused with the warm, earthy notes of cumin, coriander, and paprika, this dish is a perfect balance of hearty and zesty flavors. Juicy cherry tomatoes, crisp cucumbers, and aromatic fresh herbs like parsley and mint bring a vibrant freshness, while optional crumbled feta adds a creamy, salty layer. Elevate your presentation with pomegranate seeds for a pop of color and tangy sweetness. Quick to prepare in under 30 minutes, this versatile salad is ideal as a light main course, side dish, or make-ahead lunch, making it a standout in any Mediterranean-inspired meal lineup.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water (or vegetable broth)
• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 0.5 cups red onion, finely chopped
• 0.5 cup fresh parsley, chopped
• 0.25 cup fresh mint, chopped
• 0.5 cups feta cheese, crumbled (optional)
• 0.25 cups pomegranate seeds (optional, for garnish)

Directions

Step 1

Place the bulgur wheat in a medium-sized heatproof bowl. Bring the water (or vegetable broth) to a boil, then pour it over the bulgur.

Step 2

Cover the bowl with a lid or plastic wrap and let it sit for 10 minutes, or until the bulgur has absorbed the liquid and is tender.

Step 3

Fluff the bulgur with a fork and allow it to cool to room temperature.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, ground cumin, ground coriander, paprika, salt, and black pepper to create the dressing.

Step 5

Once the bulgur has cooled, transfer it to a large mixing bowl. Add in the cherry tomatoes, cucumber, red onion, parsley, and mint.

Step 6

Drizzle the dressing over the salad and toss everything together until well combined.

Step 7

If desired, gently fold in the crumbled feta cheese for a creamy, salty touch.

Step 8

Garnish the salad with pomegranate seeds for a burst of color and sweetness, if using.

Step 9

Serve immediately or chill in the refrigerator for 30 minutes to let the flavors meld together before serving.

Nutrition Facts

Serving size	(1607.1g)

Amount per serving	% Daily Value*
Calories	1586.6

Total Fat 76.3g	0%
Saturated Fat 24.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 106.8mg	0%
Sodium 2660.3mg	0%
Total Carbohydrate 200.3g	0%
Dietary Fiber 51.2g	0%
Total Sugars 28.4g
Protein 53.6g	0%

Vitamin D 0IU	0%
Calcium 1254.3mg	0%
Iron 20.8mg	0%
Potassium 3491.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.3%

Protein: 12.6%

Carbs: 47.1%