Veg out with this textured toss of chewy grains, tangy cheese, crunchy nuts, cucumbers, and citrus. This fiber-rich, protein packed bulgur salad is incredibly healthy and easy to make. It’s a perfect refreshing lunch any day of the week!!!
This is one of my all time favorite salads!!! I’ve been making this salad for over 12 years now. It’s so HEALTHY and light! There are so many taste sensations in each bite from the chewy texture of the bulgur, to the crunchy cucumbers and pine nuts, tangy feta, and citrusy dressing. I love that bulgur salad has so many health benefits. It’s fiber-rich and packed with protein, vitamins, and minerals. My teens LOVE this vegetarian salad for their school lunch. Bulgur not only curbs their hunger but also gives them the brain-power to function the rest of the day.
Bulgur Salad with Cucumbers, Feta, and Pine Nuts is truly a salad recipe to keep and make again. Change it up by adding other fresh salad vegetables such as diced bell pepper, fresh tomatoes, or kalamata olives. To make it with meat, add chopped cooked chicken or pork. It’s also delicious served as a side dish with grilled or roasted chicken or pork. To keep it vegetarian, I love it with my Lemon Hummus and my Garlic Pita Chips.
WHAT IS BULGUR?
Bulgur is a whole grain made from cracked parboiled groats of durum wheat. It’s a nutty, chewy Middle Eastern staple that is ready with just a quick soak in hot boiling water. There are many health benefits from eating bulgur wheat because it’s not only fiber-rich but packed with vitamins and minerals as well. Fiber-rich foods may help reduce chronic disease risk, promote weight loss, improve digestion, and gut health. In American cuisine bulgur is often used in tabbouleh salad, as a pilaf, or baked in bread.
INGREDIENTS TO MAKE BULGUR SALAD WITH CUCUMBER, FETA, AND PINE NUTS
- Lemon juice
- Lemon zest
- Garlic cloves
- Olive oil
- Dijon mustard
- Coarse-grind bulgur
- Pine nuts
- Shallots
- Hothouse cucumber
- Feta
- Fresh parsley
- Green onions, chopped
- Salt
- Ground black pepper
- Boston lettuce or any salad greens
HOW TO MAKE BULGUR SALAD WITH CUCUMBER, FETA, AND PINE NUTS
- Make the Lemon Dressing: In a small bowl, whisk together the lemon juice and zest, olive oil, garlic, Dijon, 1 tsp salt, and ¼ tsp ground black pepper; set aside.
- Make the Bulgar Salad: In a small saucepan with a lid, boil 2 cups water.
- Stir in 1 cup bulgur and 1 tsp salt, remove from heat, and cover; let sit until bulgur is tender (but still slightly chewy), about 30 minutes.
- Meanwhile, in a small dry skillet over very low heat, toast pine nuts, tossing consistently, until golden for 3-4 minutes; set aside off heat.
- Drain bulgur through a fine-mesh sieve, pressing to remove excess liquid.
- Add bulgur to medium bowl, along with the shallots, cucumber, feta, green onions, parsley, and pine nuts.
- Toss the contents of the bowl with ½ of the Lemon Dressing.
- Taste for salt and ground black pepper.
- Add more dressing if needed.
- Serve the remaining dressing to drizzle over and toss with Boston lettuce or any salad greens.
Bulgur Salad with Cucumber, Feta, and Pine Nuts
Ingredients
Lemon Dressing:
- ¼ cup lemon juice
- 1 lemon zested
- 2 garlic cloves, minced
- ¼ cup olive oil
- 1 tsp Dijon mustard
- 1 tsp salt
- ¼ tsp ground black pepper
Bulgur Salad:
- 1 cup coarse-grind bulgur
- ¼ cup pine nuts
- 2 shallots, minced
- 1 hothouse cucumber, peeled, seeded, and cut into ¼-inch cubes
- 4 oz feta, crumbled
- ½ cup fresh parsley, chopped
- 2 green onions, chopped
- Salt and ground black pepper
- Boston lettuce or any salad greens
Instructions
- Make the Lemon Dressing: In a small bowl, whisk together the lemon juice and zest, olive oil, garlic, Dijon, 1 tsp salt, and ¼ tsp ground black pepper; set aside.
- Make the Bulgar Salad: In a small saucepan with a lid, boil 2 cups water. Stir in 1 cup bulgur and 1 tsp salt, remove from heat, and cover; let sit until bulgur is tender (but still slightly chewy), about 30 minutes.
- Meanwhile, in a small dry skillet over very low heat, toast pine nuts, tossing consistently, until golden for 3-4 minutes; set aside off heat.
- Drain bulgur through a fine-mesh sieve, pressing to remove excess liquid. Add bulgur to medium bowl, along with the shallots, cucumber, feta, green onions, parsley, and pine nuts. Toss the contents of the bowl with ½ of the Lemon Dressing. Taste for salt and ground black pepper. Add more dressing if needed.
- Serve the remaining dressing to drizzle over and toss with Boston lettuce or any salad greens.
Notes
- Refrigerate for 3 to 5 days in an air tight container.
- Serve with my Lemon Hummus and my Garlic Pita Chips.
