June 14, 2023

Recipe: Fresh Mediterranean Bulgur Salad

A delicious way to include fiber on your plate

Mediterranian Bulgar Salad

This salad offers the fresh taste of grape tomatoes, cucumbers and dill in an olive oil, lemon and vinegar dressing. Kalamata olives give it zing and whole-grain bulgur makes it satisfying.


Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


  • 1 1/2 cups uncooked bulgur
  • 1 seedless (or deseeded) cucumber, peeled and chopped
  • 1 cup grape tomatoes, halved
  • 1/2 cup Kalamata olives, halved
  • A few tablespoons of fresh dill
  • 2 tbsp extra virgin olive oil
  • 2 tbsp balsamic or red wine vinegar
  • Juice of 1/2 lemon
  • Salt and pepper, to taste


  1. Heat a large skillet over medium heat; spray with a non-stick cooking spray. Add the bulgur and toast it for about 5 minutes. Remember to keep the grain moving the whole time to prevent burning.
  2. Add about 3 cups of water to the bulgur and cover it with a lid or aluminum foil. Let the grain simmer for around 20 minutes or so, or until the bulgur is soft.
  3. Meanwhile, in a separate bowl, combine the chopped cucumbers, grape tomatoes and olives. Add the vinegar, lemon juice, about 2 tbsp of olive oil, and some salt and pepper to taste. Let the flavors marinate for a few minutes.
  4. If there is any excess water left in the bulgur in the skillet at this point, go ahead and drain it, then fluff it with a fork.
  5. Combine your bulgur with your vegetables and dressing, then garnish with fresh dill. Give it a good stir and let the flavors meld for an hour or so in the fridge. Serve cold.

Nutrition information (per serving)

Makes 8 servings
Serving = 1 cup

Calories: 140
Protein: 4 g
Carbohydrate: 23 g
Dietary fiber: 5 g
Sugar: 3 g
Total fat: 4 g
Saturated fat: .5 g
Cholesterol: 0 mg
Sodium: 90 mg

Recipe provided by Digestive Disease Health Team dietitians.


Related Articles

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Shepherd's pie casserole in cast iron pan
January 26, 2024
10 Healthy Casserole Recipes To Try

Whether as a main dish, a side or even a dessert, casseroles are the ultimate comfort food

falafel on plate with spoons of sauce
December 17, 2023
Recipe: Falafel With Zesty Yogurt Sauce

A delicious dish alone, atop field greens or in a pita pocket stuffed with veggies!

Roasted Beets with Balsamic Vinegar and Herbs
December 4, 2023
Recipe: Roasted Beets With Balsamic Vinegar and Herbs

This colorful side dish will tantalize your taste buds

apple stuffing
November 15, 2023
Recipe: Apple Stuffing

A sweet twist on this holiday dish, complete with fiber and antioxidants

Chickpea spinach pancakes displayed on a plate with the angle from above.
September 11, 2023
Recipe: Savory Chickpea and Spinach Pancakes

Yes, pancakes for dinner!

A bowl of eight layer mexican bean dip on a wooden table with chips in background.
August 30, 2023
Recipe: 8-Layer Mexican Fiesta Dip

Celebrate healthy with this party pleaser

Crushed Garlic and Basil Bruschetta
August 23, 2023
Recipe: Crushed Garlic and Basil Bruschetta

Simple ingredients, easy prep, delicious results

Trending Topics

close up of keto gummies
Do Keto Gummies Work for Weight Loss? Are They Safe?

Research is inconclusive whether or not these supplements are helpful

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

Older person postioned sideways showing dowager hump.
Dowager’s Hump: What It Is and How To Get Rid of It

The hump at the base of your neck may be caused by osteoporosis or poor posture