Crunchy Bulgur Wheat Salad Recipe

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bulgur salad
  • Vegan
  • Vegetarian
Preparation Time45 mins
Cooking Time
Total Time45 mins
Cost RangeCheap

Our bulgur wheat salad with lentils is a simple grain salad that is perfect served as a side dish or as a light lunch. This salad is so easy to make yet has so much flavour. Don't be put off by the 45 minute prep time, the bulgar wheat just needs to be left to soak while you get on with prepping other ingredients. This herby grain salad is suitable for vegetarians and vegans, but will be loved by everyone. Fresh herbs and lemon juice provide a freshness that works so well with the salty olives, and chopped pistachios add a nice crunch. Package instructions often say to cook bulgur wheat on the hob, but ignore this – all it needs is some soaking. Once you have soaked your bulgur, all that’s left is a simple assembly job. This bulgur wheat salad can be served straight away, but if you make it a day in advance the flavours have a chance to really develop. Bulgur wheat is a cracked whole wheat that has been partially cooked. It’s really popular in Middle Eastern cuisine and makes a nice change from rice. This fresh and herby salad is perfect for summer barbecues or for feeding a crowd.



  1. Put the bulgur wheat into a bowl and cover with boiling water from the kettle, making sure that the water reaches 2cm above the surface. Cover with clingfilm and leave to stand until all the water has been absorbed, this will take around 45 mins. Meanwhile, slice and prep the other ingredients.
  2. Fluff up the soaked bulgur wheat with a fork to ensure there aren’t any clumps. Stir through the oil and lemon juice, season with salt and black pepper, then stir through the remaining ingredients.


  • 250g bulgur wheat
  • 100ml extra virgin olive oil
  • juice of 3 lemons
  • 400g can green lentils, drained and rinsed
  • 200g pitted green olives, chopped
  • 7 spring onions, finely sliced
  • 1 cucumber, deseeded and cut into dice
  • 60 flat-leaf parsley, finely chopped
  • 100g pistachio nuts, finely chopped
Jane Curran

Jane Curran is a freelance food editor, stylist, writer and consultant based in Cape Town. Former food director of TI Media & woman&home. All about food, wine (dipWSET), gardening and the Arsenal.