Bulgur Wheat Salad


Wikipedia: Bulgur (also bulghur or burghul) is a cereal food made from several different wheat species, but most often from durum wheat. If you have tried tabbouleh (also tabouleh or tabouli) before, you probably would have known about bulgur wheat, which is the main ingredients in tabbouleh.

I got to know about bulgur wheat through photographing bulgur wheat salad for one of my clients. My first attempt in making bulgur wheat salad was quite a success and it appeared really colourful. Since then, I have fallen in love with bulgur wheat salad.

Bulgur wheat is said to be more nutritious than rice and couscous. I have since made bulgur wheat salad as one the frequent dishes for my lunchbox.


I bring my own lunch to work probably 3-4 times a week. Rather than feeding on some crap and expensive food (i.e. sandwiches, blend hot food…) near my workplace. Some may ask if I still get motivated and have time to prepare lunch for the next day after work, my answer is still yes – I don’t see why it couldn’t be made possible. Of course, there are times when I am lazy and buy food from outside. But, I do always make a point to bring my own.

It’s quick to prepare bulgur wheat salad. There’s nothing to cook except for boiling bulgur wheat. I think this would appeal to people who want to make quick and healthy lunch for the next day. Another encouraging point in making bulgur wheat salad for lunch is that it costs less than what you may have to spend at Starbucks, Pret a Manger, Eat, Wasabi, Itsu, … etc, which you probably need to spend at least Β£5 if not more.

For health conscious people or those on special diet, this refreshing and delicious bulgur wheat salad will definitely fit your choice. The variation of making bulgur wheat salad is endless. I will leave it to your imagination.

My selections of ingredients in making bulgur wheat salad are simple and very Mediterranean-like. Pretty similar to tabbouleh, I stick to its principal of using fresh herbs and lemon juice. You can accompany bulgur wheat salad with cooked meat or seafood to make it a more filling dish which will be suitable to serve as dinner.



Bulgur Wheat Salad

Yield: 2 persons


200g bulgur Wheat
50g raisins
4 tomatoes, peeled and chopped
50g pitted black olives, chopped
a big handful of flat leaf parsley, finely chopped
80g feta cheese, diced
1 lemon
4 tbsp extra virgin olive oil
salt and black pepper


1. Bring a saucepan water to the boil and add the bulgur wheat, cook it according to the instruction on the packet. Drain and set aside to let cool. Soak the raisins in warm water for about 15 minutes until plump.

2. In a large salad bowl, put the cooked bulgur wheat. Add the tomatoes, black olives, parsley, feta cheese and raisins. Squeeze juice of the lemon, add the olive oil and season with salt and black pepper, mix all the ingredients in the salad bowl. Serve at room temperature.