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    Home » Recipes » Salad Recipes

    Published: May 20, 2021 · This post may contain affiliate links.

    Bulgur salad with feta, blood orange and pomegranate seeds

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    This vibrant Bulgur Salad draws on the traditional flavors of a Middle Eastern Tabbouleh salad, and kicks them into overdrive with seasonal flavors like blood oranges, feta and pomegranate.

    This gorgeous salad would decorate any festive table with its bold flavor and mix of textures.

    This bulgur salad originally appeared in The Devil Wears Salad free digital cookbook. Get your FREE copy of the gazette and discover 32 exclusive salad recipes by subscribing to my newsletter!

    three plates of bulgur salad
    Jump to:
    • This vibrant Bulgur Salad draws on the traditional flavors of a Middle Eastern Tabbouleh salad, and kicks them into overdrive with seasonal flavors like blood oranges, feta and pomegranate.
    • A Festive Take on Tabbouleh Salad
    • Ingredient spotlight: What is bulgur wheat?
    • How to prepare bulgur for salad?
    • Ingredients for Bulgur wheat salad with pomegranate and herbs
    • Directions on how to make bulgur feta salad
    • Equipment
    • Making ahead & storage
    • Adaptations
    • Accompanying dishes
    • Pin for Later!
    • Recipe
    three plates of bulgur salad and one large platter of bulgur salad

    A Festive Take on Tabbouleh Salad

    When most people hear about bulgur wheat salad, they immediately think of tabbouleh salad: that Middle Eastern / Lebanese staple that combines bulgur wheat, a variety of herbs and cucumber, tomato and sometimes onion.

    It's a herb-heavy, flavor forward wheat salad... That feels just a bit too herby for my taste.

    Instead, I prefer bulgur recipes and particularly bulgur wheat salads that are:

    • balanced in flavor
    • full of different textures - a bit of crunch, a bit of creaminess, a bit of softness
    • a full meal
    • combine sweet and salty ingredients
    • beautiful
    • easy to make

    And this bulgur feta salad ticks all the boxes, with its mix of feta, oranges, parsley and mint!

    bulgur wheat in bowl

    Ingredient spotlight: What is bulgur wheat?

    But in case you're wondering, what is bulgur wheat - I am here to answer all your questions!

    Bulgur is a grain made from durum wheat, and specifically cracked durum wheat. It's mostly known from bulgur recipes like tabbouleh or kibbeh, both Middle Eastern dishes.

    Most bulgur wheat you buy is partially cooked, which means it can be cooked and rehydrated fairly quickly - just scroll down for instructions on how to cook bulgur for salad.

    Is bulgur healthy to eat?

    Yes, it is! Or at least, as healthy as any whole grain.

    Bulgur wheat is a whole grain because you eat the entire wheat kernel - germ, endosperm and bran.

    The nutritional value of 1-cup (182-gram) serving of cooked bulgur wheat has:

    • Calories: 151
    • Carbs: 34 grams
    • Protein: 6 grams
    • Fat: 0 grams
    • Fiber: 8 grams

    Bulgur wheat is a notable source of Manganese, Magnesium and Iron.

    a plate of bulgur salad with a fork and napkin

    How to prepare bulgur for salad?

    There are really two ways to make bulgur for salad: making it like quinoa, or making it like couscous.

    The first method involves combining bulgur and water in a saucepan in a ratio of 1:2, bringing it to a boil and then lowering the heat and letting it cook for 12 minutes.

    The second method is even easier: all you do is boil water in a ratio of 2:1 (1 being bulgur), and pour it on the bulgur in a bowl. You cover the bowl and let it the bulgur steam and hydrate in the water for 12-15 minutes, off the heat. And that's it!

    I have a bulgur salad that uses the second method here, but you can use it in this recipe as well.

    Other bulgur wheat recipes:

    • Bulgur salad with roasted butternut squash and leeks {V}
    • Roasted beet and plum salad, or making the most out of what you've got {V}
    bulgur salad ingredients

    Ingredients for Bulgur wheat salad with pomegranate and herbs

    Making a bulgur salad with feta, blood oranges and pomegranate seeds couldn't be easier! As you can possibly guess from the salad's name, the ingredients you'll need are:

    • ½ cup fine bulgur
    • 1 bunch curly parsley
    • ⅓ cup chopped fresh mint 
    • ⅓ cup green onion, thinly sliced 
    • 150 grams blood oranges or regular oranges, peeled and cut into ½-inch pieces
    • ½ cup Kalamata olives, pitted and and coarsely chopped
    • ⅓  cup pomegranate arils
    • ⅓ cup extra-virgin olive oil
    • 3 TBs lemon, juice of
    • 1 teaspoon garlic clove, minced
    • ½ teaspoon tsp salt
    • pinch black pepper
    herbs in blender

    Directions on how to make bulgur feta salad

    To cook bulgur, bring 1 cup of water to a boil. Once boiling, add grains, reduce heat to low, and cover with a lid. Let simmer, covered, for 12-15 minutes. Remove from stovetop and let stand, covered, for another 10 minutes. Fluff with a fork and let cool before proceeding (you can make this in advance).

    In a food processor or blender, combine parsley, mint and green onion. Pulse in 1 second intervals until fully diced - take care not to process into a paste!

    In a small bowl, combine olive oil, lemon juice, garlic clove, salt and pepper. Whisk to combine.

    On a large platter, combine cooked bulgur and herb mixture. Top with diced blood orange, feta, black olives and pomegranate seeds.

    bloog orange and pomegranate seeds and olives with herbs

    Equipment

    The equipment you'll need for making this bulgur feta salad is:

    • Cutting board
    • Chef knife
    • Medium saucepan
    • Measuring cups
    • Measuring spoons
    • Liquid measuring cup
    • Serving platter
    • Serving spoons
    bulgur salad with serving spoon

    Making ahead & storage

    The bulgur for the salad can be made ahead, and stored separately in an airtight container for a couple of days.

    Once assembled, the entire bulgur wheat salad will keep for 4 days. The reason for that is that the pomegranate seeds are quite perishable and will begin to lose their colour and aroma the longer they sit in the fridge.

    Can I freeze bulgur salad?

    You can freeze bulgur wheat, but not the whole bulgur feta salad. The reason for that is that the oranges will lose their texture when defrosted.

    If you omit the blood oranges, however, you CAN freeze this bulgur salad.

    three plates of bulgur salad

    Adaptations

    Can you make vegan bulgur salad, or dairy free?

    Yes! Simply omit the feta. You can also sub it for something crunchy, like pistachios.

    Can you make gluten-free bulgur salad?

    Yes, but it won't be bulgur salad 😉 Bulgur is a type of wheat that is inherently gluten-full. However, this salad tastes great with quinoa as a grain!

    bulgur salad with three plates

    Accompanying dishes

    To go with this bulgur salad and other bulgur wheat recipes, I recommend the following accompanying dishes:

    • Lox and Bagel Board for Brunch
    • How to Cook Halloumi Cheese (Grilled and Fried Halloumi Recipes)
    • Banana Chocolate Sufganiyot Recipe (Hanukkah Chunky Monkey Donuts)
    • Plantain latkes with lime crema sauce {gluten free, AIP friendly)

    See how to make this a Thanksgiving bulgur salad!

    Pin for Later!

    how to make bulgur salad with feta, blood oranges and pomegranate

    Recipe

    bulgur salad with feta, blood oranges, pomegranate seed in big bowl

    Bulgur salad with feta, blood orange, pomegranate and herbs

    Ksenia Prints
    5 from 18 votes
    Print Recipe Pin Recipe Save Recipe Saved Recipe!
    Prep Time 5 mins
    Cook Time 12 mins
    Total Time 17 mins
    Course Appetizer, Salad, Side Dish
    Cuisine Israeli, Middle Eastern
    Servings 6 servings
    Calories 188 kcal

    Equipment

    • Cutting Board
    • Chef knife
    • Medium saucepan
    • Measuring cups
    • Measuring spoons
    • Liquid measuring cup
    • Serving platter
    • Serving spoons

    Ingredients
      

    • ½ cup fine bulgur
    • 1 bunch curly parsley
    • ⅓ cup chopped fresh mint
    • ⅓ cup green onion thinly sliced
    • 150 grams blood oranges / oranges peeled and cut into ½-inch pieces
    • ½ cup Kalamata olives pitted and and coarsely chopped
    • ⅓ cup pomegranate arils
    • ⅓ cup extra-virgin olive oil
    • 3 TBs lemon juice of
    • 1 teaspoon garlic clove minced
    • ½ teaspoon tsp salt
    • pinch black pepper

    Instructions
     

    • To cook bulgur, bring 1 cup of water to a boil. Once boiling, add grains, reduce heat to low, and cover with a lid. Let simmer, covered, for 12-15 minutes. Remove from stovetop and let stand, covered, for another 10 minutes. Fluff with a fork and let cool before proceeding (you can make this in advance).
    • In a food processor or blender, combine parsley, mint and green onion. Pulse in 1 second intervals until fully diced - take care not to process into a paste!
    • In a small bowl, combine olive oil, lemon juice, garlic clove, salt and pepper. Whisk to combine.
    • On a large platter, combine cooked bulgur and herb mixture. Top with diced blood orange, feta, black olives and pomegranate seeds.

    Nutrition

    Calories: 188kcalCarbohydrates: 16gProtein: 2gFat: 14gSaturated Fat: 2gSodium: 373mgPotassium: 162mgFiber: 4gSugar: 4gVitamin A: 279IUVitamin C: 20mgCalcium: 34mgIron: 1mg
    Keyword blood oranges, bulgur, bulgur wheat, feta, gluten free option, herbs, mint, oranges, parsley, pomegranate, quinoa, tabbouleh
    Tried this recipe?Let us know how it was!

    More Vibrant Salad Recipes from Immigrant Cultures

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    1. ANGELICA says

      May 24, 2021 at 1:30 am

      5 stars
      Thanks for this amazing recipe! And expect that this will be pinned on Pinterest. you deserve it. Thanks again!

      ----
      Angelica Aredidon
      Media & Advertising Administrator
      PhamilyPC.tk

      Reply

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    Privet, I am Ksenia Prints! A food and travel blogger, photographer and storyteller. I help adventurous home cooks explore the world through healthy, beautiful immigrant recipes.

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