Overhead photo of a large bowl fo Mediterranean bulgur salad, placed on a turquoise-stained wooden cutting board and a Mediterranean-patterned blue and while kitchen towel.

If you’ve been reading my blog and my Seattle Times columns for a while, you know I’m a big fan of the Mediterranean diet, and its whole grains. While farro is my favorite, when time is tight (or I’m making tabouli) I turn to bulgur. Bulgur is whole wheat kernels that have been boiled, dried and cracked, making them super quick to cook (actually, you don’t even need to cook them, you just soak them in boiling water). Oddly, many people think that bulgur isn’t a whole grain, but think that couscous is. Couscous is a small grain-shaped pasta, which may or may not be made from whole wheat flour.

Greek Bulgur Summer Salad

Makes about 8 cups

Hailing from a different part of the Mediterranean, this bulgur salad is kind of like a riff on tabouli, with the addition of white beans for a bit of protein (and more fiber) and oregano instead of mint.

Ingredients

  • 1 cup bulgur wheat
  • 1 medium zucchini squash (about 12 ounces), cut into small-to-medium dice
  • 6 green onions (scallions), white and light green parts sliced
  • 1 15-ounce can white beans (cannellini or great northern), rinsed and drained
  • 1 pint cherry tomatoes, halved
  • ½ cup crumbled feta cheese
  • ½ cup each oregano, mint and flat-leaf parsley, chopped
  • Zest of one small, or ½ large, lemon
  • ¼ cup freshly squeezed lemon juice
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon sea salt
  • Freshly ground pepper to taste

Directions

  1. In a medium-sized bowl, combine the bulgur with 2 cups boiling water. Stir briefly, then cover (with a lid or a clean kitchen towel) and soak for about 25 minutes, until tender but still a bit chewy. Drain any excess water, and fluff with a fork. While bulgur is soaking, prep the rest of the ingredients.
  2. Once bulgur has cooled slightly (to closer to room temperature), add next 5 ingredients (zucchini through feta) and gently toss to combine. Sprinkle the chopped herbs and the lemon zest over the salad, and gently toss again.
  3. Whisk the lemon juice, olive oil, salt and pepper in a small bowl or liquid measuring cup, and pour over the salad. Toss to combine. Taste for seasoning, adding more salt, pepper or lemon juice if desired. Serve immediately or refrigerate.

Carrie Dennett, MPH, RDN, is a Pacific Northwest-based registered dietitian nutritionist, journalist, intuitive eating counselor, author, and speaker. Her superpowers include busting nutrition myths and empowering women and men to feel better in their bodies and make food choices that support pleasure, nutrition and health. This post is for informational purposes only and does not constitute individualized nutrition or medical advice.

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