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A bulgur salad served on a plate with a spoon and garnished with sliced cucumbers and a tangy vinaigrette dressing.

Healthy Bulgur Salad with Easy Dressing

A fresh and healthy bulgur salad mixed with cucumbers, red peppers and parsley, topped with a tangy vinaigrette dressing.
Course Appetizer, Salad
Cuisine Mediterranean, middle eastern
Keyword bulgur salad
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 people
Calories 490kcal


  • Stove
  • Fridge


For the salad

  • 2 cups cooked coarse bulgur (see notes for cooking instructions & substitutions)
  • 3 small cucumbers
  • 1 tomato
  • 1 red pepper
  • ½ cup parsley
  • 3 green onions
  • ¼ cup raisins
  • ¼ cup almonds or seeds

For the dressing

  • ¼ cup lemon juice
  • 2 tbsp pomegranate molasses (substitute with 2 Tbsp lemon juice and 1 Tbsp honey)
  • 2 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper


For the salad

  • Add the cooked bulgur to a bowl (see notes for how to cook it or you can follow package instructions).
  • Chop all of the vegetables into small cubes and add to the bowl.

For the dressing

  • Mix together all the dressing ingredients by shaking in a jar to incorporate well.
  • Mix the salad together with the raisins and almonds or pumpkin seeds and serve immediately or chill in the fridge for 1 hour and serve cold.


  • To cook the bulgur, add 2 tbsp of olive oil to a pot and heat. Then add 1 cup of washed and drained coarse bulgur, ½ tsp salt, and 2 cups of water. Bring to a boil, the cover and reduce heat to low for 20 minutes. Fluff with a fork. Optionally, you can also sauté an onion in the oil before adding the bulgur for 5-7 minutes to add extra flavour.
  • If you can't find coarse bulgur, you can use fine bulgur, but it requires no cooking. Simply soak it in water per the instructions in this recipe
  • If you don't have pomegranate molasses, you can substitute with 2 tablespoons of lemon juice and 1 tablespoon of honey.


Serving: 70g | Calories: 490kcal | Carbohydrates: 86g | Protein: 15g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Sodium: 320mg | Potassium: 892mg | Fiber: 21g | Sugar: 5g | Vitamin A: 2004IU | Vitamin C: 64mg | Calcium: 98mg | Iron: 4mg