Mediterranean Cucumber And Tomato Salad With Bulgur Wheat

Bulgur wheat is a staple in Mediterranean and Middle Eastern cuisine. It’s often used in salads, as a rice substitute in stuffed vegetables, or to make pilaf and soups. In Greece, we call it ‘pli-gou-ri’, but in English-speaking countries you’ll usually find it labeled simply as bulgur or bulgur wheat in most grocery stores.

This Mediterranean cucumber and tomato salad with bulgur is refreshing, light, and full of summer flavors. All you need are juicy, flavorful tomatoes and crisp cucumbers for the perfect balance of freshness and crunch. It comes together in no time, making it ideal for barbecues, family gatherings, or as a side to grilled meat, veggies, or fish.

Ingredients & How-to

The ingredients we are going to need to make this Mediterranean bulgur salad are beef tomatoes, grape tomatoes, mini cucumbers, bulgur wheat, red onion, vinegar, lemon juice, fresh parsley, oregano, olive oil and salt.

• Bulgur wheat: A whole grain with an earthy and nutty flavor that is used a lot in Mediterranean dishes. It adds texture, flavor and makes the salad more filling.
• Vinegar: I’m using red wine vinegar to pickle the onion slices and for flavor.
• Fresh parsley: Instead of fresh parsley, you could use some fresh dill or cilantro.
• Cucumbers: I love using mini cucumbers because they’re extra crisp and refreshing, but you can also use a whole English cucumber if that’s what you have on hand..
• Tomatoes: I like using a couple of ripe beef tomatoes because they’re so juicy and add tons of flavor to the salad. Then I toss in a handful of grape tomatoes too, as they hold their shape nicely when sliced and give the salad a little extra texture.

For full quantities check the recipe down below.

01. First, I finely slice the red onion and pop it into a small bowl with the vinegar. Letting it sit for about 10 minutes takes away some of that sharp bite and makes the flavor nice and mellow while I get the rest of the salad ready.

02. I bring 2 cups of water to a boil in a pot over medium heat, then add the bulgur and cover it with a lid. I let it simmer until it’s nice and soft, then turn off the heat and keep it covered so it can steam and cool down gently. If your bulgur still feels a little firm, just add a splash more water and let it cook a few extra minutes.

03. For the tomatoes, I roughly chop the beef tomatoes into cubes and add them straight into the salad bowl, juices and all. Don’t skip the juices, that’s where so much of the flavor is hiding! Then I slice the grape tomatoes in half and toss them in too for a nice pop of color and texture.

04. Next, I cut the mini cucumbers into four lengthwise and then thick slices and roughly chop the fresh parsley. I toss everything to the salad bowl.

05. I fluff up the bulgur with a spoon to keep it light and airy, then add it to the salad bowl along with the tangy onion slices.

06. For the final touch, I whisk together the olive oil, lemon juice, oregano, and a little salt to make a simple, fresh dressing. Then I pour it over the salad and give everything a good toss so all the flavors come together beautifully.

Serving suggestions

We love enjoying this Mediterranean cucumber and tomato salad as a fresh side dish with grilled meat or fish. It’s also hearty enough to have on its own for a light and satisfying lunch, thanks to the bulgur wheat.

Storage

If you have any leftovers of this Mediterranean bulgur wheat salad, store them in an airtight container in the fridge and enjoy within 3–4 days. I find that it actually tastes even better the next day as the flavors have more time to blend together!

FAQ

What can I use instead of bulgur wheat?