Mediterranean Bulgur Salad with Bulgur Wheat, Feta, Blood Orange, and Pomegranate Seeds

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!

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

Bulgur is a grain made from durum wheat, 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.

If you're looking for a gluten-free alternative to bulgur wheat, you can try amaranth grain or quinoa.

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.

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 over the bulgur in a bowl. You cover the bowl and let the bulgur steam, then hydrate in the water for 12-15 minutes off the heat. And that's it!

I have a bulgur salad with roasted butternut squash and leeks that uses the second method, but you can use it in this recipe as well.

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:

• Fine bulgur: Nutritious whole wheat grain made from cracked durum wheat, adding a hearty base and chewy texture to the salad. Variations: You can use other grains like quinoa or couscous for a different texture.
• Curly parsley: Fresh herb that adds a bright, herbaceous flavor to the salad, enhancing its freshness and aroma. Flat-leaf parsley or cilantro can be used as substitutes for a slightly different flavor profile.
• Fresh mint: Aromatic herb that lends a refreshing and cooling note to the salad, complementing the sweetness of the oranges and tartness of the lemon. Substitute with basil or dill for a unique twist on the flavor.
• Green onion: Mildly pungent onion variety that adds a subtle sharpness and crunch to the salad, enhancing its overall texture and flavor profile. Shallots or red onions can be used as alternatives for a different flavor profile.
• Blood oranges or regular oranges: Citrus fruits that contribute a sweet and tangy flavor, as well as vibrant color, to the salad, adding brightness and freshness. Grapefruit or mandarin oranges can be used for a different citrus flavor.
• Kalamata olives: Briny and richly flavored olives that provide a salty and savory contrast to the sweetness of the fruit, enhancing the complexity of the salad. Use other varieties of olives such as green olives or Castelvetrano olives for a different flavor profile.
• Pomegranate arils: Juicy and tart seeds that add bursts of sweetness and acidity to the salad, as well as a crunchy texture, enhancing its visual appeal and flavor complexity. Substitute with dried cranberries or chopped dried apricots for a similar texture and flavor contrast.
• Extra-virgin olive oil: High-quality oil that coats the salad ingredients, adding richness and depth of flavor, as well as contributing to a luscious mouthfeel. Use avocado oil or walnut oil for a different flavor profile.
• Lemon juice: Acidic element that brightens the flavors of the salad, balancing the sweetness of the fruit and richness of the olive oil, adding zing and freshness. Substitute with lime juice or white wine vinegar for a slightly different acidity.
• Garlic clove, minced: Aromatic ingredient that provides a subtle pungent flavor and aroma to the salad, enhancing its savory notes. Use roasted garlic for a milder flavor or omit garlic altogether for a lighter taste.
• Salt: Essential seasoning that enhances the flavors of the salad ingredients, bringing out their natural sweetness and brightness.  Use sea salt or flavored salts such as smoked salt for a different depth of flavor.
• Black pepper: Aromatic spice that adds a subtle heat and complexity to the salad, balancing its flavors and providing a pleasant warmth. Use white pepper or red pepper flakes for a different level of spiciness.

See recipe card for exact quantities.

Cook bulgur

To cook bulgur, bring water to a boil. Once boiling, add grains, reduce heat to low, and cover with a lid. Let simmer and then remove from stovetop and let stand at room temperature, covered. Fluff with a fork and let cool before proceeding (you can make this in advance).

Blend herbs

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!

Make salad dressing

In a small bowl, combine olive oil, lemon juice, garlic clove, salt and pepper. You could also add bell peppers or red peppers.  Whisk to combine.

Mix salad

On a large platter, combine cooked bulgur and fresh herbs mixture.  Season with salt and pepper to taste. Top with diced blood orange, crumbled feta cheese, black olives and pomegranate seeds.

The bulgur for this healthy salad can be made ahead as meal prep or if you have some leftovers and stored separately in an airtight container for a couple of days.

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

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, you CAN freeze this bulgur salad.

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

These kosher dill pickles are an excellent side dish for this bulgur salad, and also a great introduction to fermenting pickles at home.

For a fruity dessert to finish off meal-time, try preparing these Bocadillo Guava and Cheese Hamantaschen, which have their own Ladino spin on traditional Jewish Purim cookies. Or, for a more traditional option, try my Rose Pistachio Hamantaschen with a sweet and aromatic pistachio spread and a touch of rose water. If you're in the market for a dairy-free and gluten-free dessert option, make these Jam Filled Sufganiyot (Hanukkah Jelly Donuts).

Other bulgur wheat recipes:

The beauty of bulgur salads is that they are fast to prepare and versatile. If you've fallen in love with this bulgur salad, try making our Bulgur Salad with Roasted Butternut Squash and Leeks next. You can put the whole dish together in 20-30 minutes, and the cooked squash and leeks fill the house with warm and inviting aromas. Alternatively, if you have produce that is starting to look a bit wilted, this Roasted Beet and Plum Salad is the best way to perk up your soon-to-be-expired salad.