Delicious and Healthy: Bulgar Salad Recipe

Looking for a fresh, easy and delicious salad to impress your guests? Look no further than this chilled bulgur salad recipe inspired by none other than Jennifer Aniston. Made with wholesome ingredients and bursting with flavor, this salad is sure to impress even the most discerning palate.

Not only is it packed with nutritional value from the veggies, but it’s also satisfying and filling thanks to the addition of protein-rich chickpeas. Plus, the use of bulgur wheat as our base gives it a unique texture that will make your guests stand up and take notice.

But what really sets this salad apart is its versatility. Not only can you serve it as a main course or a side dish, but it can also be customized to meet any dietary restrictions or preferences. So whether you’re vegan, gluten-free or simply looking for a meatless option, this recipe has got you covered.

So whether you’re hosting a dinner party, bringing a dish to a potluck or just looking for a quick and healthy weeknight meal, give this chilled bulgur salad recipe a try. Your taste buds – and your guests – will thank you.

Why You’ll Love This Recipe

Chilled Bulgar Salad
Chilled Bulgar Salad

Looking for a healthy and refreshing dish that is perfect for those hot summer days? Look no further than the Chilled Bulgur Salad Recipe! This dish is loaded with wholesome ingredients that not only taste delicious but also provide plenty of nutrients to fuel your body.

One of the things I love about this recipe is how versatile it is. You can easily tailor it to your tastes by adding in your favorite vegetables or adjusting the seasoning to your liking. Whether you prefer something spicy or mild, this dish can be customized to your preference.

Another reason to love this recipe is how easy it is to make. With just a few simple steps and ingredients, you can have a nutritious meal ready to enjoy in no time. Plus, it’s a great option for meal prepping as it can be stored in the fridge for several days without losing its flavor or texture.

But perhaps the best thing about this chilled bulgur salad recipe is that it’s both satisfying and guilt-free. With ingredients like fiber-rich bulgur, fresh veggies, and healthy fats from olive oil and feta cheese, you won’t have to sacrifice taste for healthiness.

So why not give this recipe a try and see for yourself why it’s so loved by home chefs everywhere? Whether you’re looking for an easy lunch or a side dish to bring to your next gathering, this chilled bulgur salad recipe has got you covered!

Ingredient List

 A refreshing bowl of bulgur salad to beat the heat!
A refreshing bowl of bulgur salad to beat the heat!

Here is a list of ingredients you need to prepare a delicious chilled bulgar salad:


  • 1 cup bulgur wheat
  • 1 cup boiling water
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 2 tbsp fresh lemon juice
  • 2 tbsp lime juice
  • 1/4 cup extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 cup diced cucumber
  • 1 cup halved grape tomatoes
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup chopped green onion

Optional additions:
– 1 diced bell pepper
– 1 diced red onion
– Chopped dried apricots
– Feta cheese
– Chickpeas
– Fresh mint and parsley

Make sure to prepare the ingredients properly before starting to cook. I highly recommend using fresh ingredients for the best flavor.

The Recipe How-To

 This chilled bulgur salad is perfect for picnics and gatherings.
This chilled bulgur salad is perfect for picnics and gatherings.

Preparing the Bulgur

To get started with this chilled bulgur salad recipe, you must first prepare the bulgur. In a large heatproof bowl, combine 1 cup of uncooked bulgur wheat with 1 cup of boiling water. Stir well and then let it sit for about 15 minutes until it has absorbed all the water.

Preparing the Vegetables

While waiting for the bulgur to cool down, you can start chopping up your salad vegetables. Dice one cucumber, seed and dice one red bell pepper, chop one small red onion, slice a handful of grape tomatoes, and mince about 2 cloves of garlic. Cut into small pieces about a quarter cup of fresh cilantro, and chop and dice 2 stalks of green onion.

Making the Dressing

In another bowl, whisk together the ingredients for the dressing: ¼ cup of fresh lime juice, ¼ cup of fresh lemon juice, and 1/3 cup of extra-virgin olive oil. Add minced garlic, salt and black pepper to taste.Set aside for later.

Putting It All Together

Once the bulgur is ready, rinse it with cold water until fully cooled down. Drain it well and transfer to a large mixing bowl. Add in chopped vegetables: diced cucumber, diced red bell pepper, chopped cilantro, minced garlic, diced green onions and sliced grape tomatoes. Pour in your dressing, tossing everything together thoroughly.

Feel free to add more or less seasoning as desired or add in other ingredients like chickpeas or feta cheese if you like! This easy bulgur salad is versatile enough to be customized based on what you have on hand or what you love most in salads.

Chilling Time!

Once everything is mixed together thoroughly; store in an airtight container then chill your prepared salad in the refrigerator for at least 30 minutes—or up to overnight—to allow all ingredients to mingle flavors.

Serve your chilled bulgur salad with any protein of your choice, like grilled chicken or fish for a complete meal that is full of nutrition!

Substitutions and Variations

 Simple ingredients for a flavor-packed bulgur salad.
Simple ingredients for a flavor-packed bulgur salad.

Bulgur salad is a versatile dish that can easily be adapted to suit different preferences and dietary requirements. For instance, if you’re looking for a gluten-free version, try substituting bulgur with quinoa, millet or brown rice. These grains are also nutritional powerhouses with fiber and protein.

If you’re not a fan of cilantro or prefer a milder herb, use parsley instead. I personally love mint for its refreshing touch and sweet aroma. You can add some chopped dried apricots for sweetness, or sour cherries for tartness.

In terms of vegetables, feel free to replace the cucumbers with other crunchy bites such as carrots, bell peppers or radishes. Grape tomatoes add juicy bursts of flavor, but you could also use cherry tomatoes or diced Roma tomatoes.

For a vegan version, skip the feta cheese or use plant-based feta. To boost the protein content and make it more filling, add cooked chickpeas or black beans to the salad. Tabbouleh is a parsley-based bulgur salad similar to this recipe that can be complemented with chicken.

Finally, you can tweak the dressing according to your taste buds. If you like it tangy, squeeze more lime juice or fresh lemon. If you prefer it sweeter, add a dash of honey or maple syrup. Mix it up with different oils like avocado oil or sesame oil.

There’s no right or wrong way to make a delicious bulgur salad – experiment with variations until you find your perfect blend!

Serving and Pairing

 Our bulgur salad is the perfect blend of textures and flavors.
Our bulgur salad is the perfect blend of textures and flavors.

Now that your chilled bulgur salad is complete, it’s time to enjoy it! This dish is incredibly versatile and can be served as a side dish or a main course, depending on your preference.

As a side dish, this bulgur salad pairs perfectly with grilled meats or fish. The bright and tangy flavors of the lime and cilantro contrast beautifully with the rich flavors of grilled meats. Consider serving it alongside charred chicken kebabs or grilled salmon for an easy yet impressive meal.

As a main course, this bulgur salad can be transformed into a filling and nutritious lunch. Add in some grilled chicken or shrimp to up the protein content, or toss in some crumbled feta cheese for a creamy and salty element.

For a vegetarian option, make this bulgur salad the star of the show by adding in extra veggies like diced bell pepper or shredded carrots. You could also serve it alongside some hummus and pita bread for a complete Mediterranean-inspired meal.

When it comes to pairing beverages with this dish, we recommend sticking with light-bodied wines or hoppy beers to balance out the acidity of the lime juice. Bubbly drinks like sparkling water or lemonade would also be refreshing and complement the crispness of the cucumber and grape tomatoes.

No matter how you decide to serve this chilled bulgur salad, it’s sure to impress your guests with its vibrant colors and fresh taste.

Make-Ahead, Storing and Reheating

 Take a break from traditional salads and enjoy this bulgur salad instead.
Take a break from traditional salads and enjoy this bulgur salad instead.

The great thing about this chilled bulgur salad is that it can be made ahead of time for maximum convenience. Simply prepare the salad according to instructions and store it in an airtight container in the refrigerator. It will last for up to 3-4 days without losing its flavor or texture.

If you need to reheat the salad, it’s best done by adding a little bit of extra virgin olive oil and fresh lemon juice to the mixture before gently reheating on medium heat in a pan on the stove. Make sure to stir frequently so that the ingredients are evenly heated throughout.

Another option for storing leftovers is to separate the dressing from the rest of the ingredients and keep them separate until it’s time to serve. This will help prevent any sogginess or wilting.

For those who prefer to make this salad fresh, you can always soak the uncooked bulgur in cold water overnight so that it’s ready to use when you’re ready to prepare the dish. Additionally, if you want to add some extra crunch or depth of flavor, try adding some toasted nuts or seeds as a topping right before serving. The possibilities with this recipe are truly endless!

Tips for Perfect Results

 Get your daily dose of veggies with this colorful bulgur salad.
Get your daily dose of veggies with this colorful bulgur salad.

When it comes to making the perfect chilled bulgur salad, the ingredients are just the beginning. To really make this dish shine, it’s important to pay attention to a few key tips and techniques. Here are my top tips for achieving perfect results every time you make this recipe:

1. Cook the Bulgur Perfectly: Cooking the bulgur correctly is crucial to creating a delicious and satisfying salad. Be sure to use boiling water and follow the exact measurements in the recipe for best results. Once it’s fully cooked, make sure to rinse it under cold water to stop the cooking process and prevent it from getting too soft.

2. Use Fresh Ingredients: This may seem obvious, but the quality of your ingredients is essential when making any dish. Use fresh cucumbers, tomatoes, and herbs. If possible, try to get locally grown produce that’s in-season for optimal taste.

3. Don’t Overdo It with Dressing: When making the dressing for your bulgur salad, be careful not to overdo it on the olive oil and lemon juice. You want enough dressing to give the salad flavor, but you don’t want to overwhelm the dish or make it too soggy.

4. Let It Chill: Chilled bulgur salad is best served cold, so make sure to refrigerate your completed dish for at least one hour before serving. This allows all of the flavors to meld together and intensify.

5. Get Creative with Substitutions: While this recipe calls for specific ingredients, don’t be afraid to substitute and experiment based on what’s available at your local grocery store or farmer’s market. Consider adding different veggies like bell peppers or carrots, or try swapping out feta cheese for goat cheese or another type of soft cheese.

By following these tips and techniques, you’ll be able to create a delicious and flavorful bulgur salad that will impress your guests every time.


As with any recipe, it’s normal to have a few questions about the process or ingredients. Here are some frequently asked questions and answers to help you make this chilled bulgar salad recipe with confidence.

What’s the Jennifer Aniston salad?

Looking for a new salad recipe that’s both delicious and healthy? The Jennifer Aniston salad, also known as the Rachel Salad, has been making waves online. This salad is made with bulgur wheat, chickpeas, cucumber, red onion, fresh mint and parsley, pistachios and feta cheese. The dressing is a simple mixture of lemon juice, olive oil, salt and pepper.

What is the difference between bulgur and tabbouleh?

Bulgur is a delightful grain that is soft and has a fluffy texture when cooked properly. Even though bulgur is often mistaken for couscous, they are two different things as couscous is actually tiny pasta. Traditional tabbouleh, a Middle Eastern salad, is made using the finest bulgur grains that are soaked instead of cooked. However, it’s not easy to find such grains at the normal grocery stores.

Can you soak bulgur wheat in cold water?

When preparing bulgur for a salad, some authorities suggest skipping the boiling water and opting for a soaking method instead. Claudia Roden, a well-respected expert in Mediterranean cuisine, recommends soaking bulgur in cold water for an extended period before squeezing it dry. This process enables the grain to better absorb the other ingredients’ flavors.

How long does Jennifer Aniston salad last in fridge?

The Jennifer Aniston salad is ideally consumed when freshly prepared or after being refrigerated for an hour. However, if you wish to store it for convenience, you can do so for up to three days in an airtight container placed in the refrigerator. This way, you can still enjoy its flavors even on a busy schedule.

Bottom Line

In conclusion, the chilled bulgur salad recipe is versatile and perfect for any occasion, from a summer picnic to a dinner party. With fresh ingredients like cucumbers, cherry tomatoes, cilantro, and green onions, not to mention the deliciously nutty bulgur wheat, this salad is sure to be a hit among your guests.

Thanks to the ease of preparation and a variety of substitutions and variations that can be made to suit individual tastes, this recipe is not only delicious but also accessible to experienced and novice cooks alike. And with handy tips on preparation, storage and serving options provided in this recipe article, there is no reason not to give it a try!

So what are you waiting for? Grab some bulgur wheat and start experimenting with this amazing chillled bulgur salad recipe today! Your family and friends will thank you for introducing them to this tasty dish.

Chilled Bulgar Salad

Chilled Bulgar Salad Recipe

This is my twist on a traditional Lebanese salad called Mafroukeh or Mafrouket Labban. I've added tomatoes & cucumbers to the bulgar and kefir and seasonings to the yogurt the night before to make it creamier and more flavorful. This is a great hot weather dish.
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Prep Time 35 mins
Cook Time 4 hrs
Course Salad
Cuisine Middle Eastern
Servings 3 Cup
Calories 281.3 kcal


  • 1 cup bulgur, uncooked
  • 1 cup plain Greek yogurt
  • 1/4 cup plain kefir
  • 1 cucumber, seeded and divided in half
  • 1/4-1/2 cup cilantro (parsley can be sub'd)
  • 1/2 cup green onion, finely diced
  • 3 -4 garlic cloves
  • 1 tablespoon lime juice
  • zest from 1/2 lime
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, I prefer smoked salt
  • 1 half to full container mixed grape tomatoes, per preference


  • This tastes best when you mix the yogurt dressing the night before so the flavors have a chance to meld before adding the bulgar.
  • Grate half the seeded cucumber into the yogurt and kefir. You can peel it if that is your preference.
  • Finely dice green onions, white and green parts. Finely chiffonade the cilantro. Smash & finely mince the garlic. Add all 3 to yogurt/kefir.
  • Zest half a lime then cut it in half and juice it over the yogurt. Add salt & pepper to the yogurt/kefir mix.
  • Mix all the ingredients for the yogurt/kefir mix together and adjust salt & pepper if needed. *Let this sit covered in your fridge overnight* or for a few hours before adding to the bulgar.
  • Mix the yogurt/kefir dressing into the uncooked bulgar. The bulgar will be hard at this point. Store covered in your refrigerator.
  • The bulgar MUST sit in the yogurt/kefir dressing for at least FOUR HOURS in order to absorb it and soften up since it is uncooked.
  • Dice the remaining half of cucumber and quarter or half the tomatoes and stir in at around the 3 hour point of letting the bulgar and yogurt/kefir dressing absorb. If it looks extremely dry at this point you could whisk together a little more yogurt and kefir add it.
  • After 4 hours in the fridge test to confirm bulgar has softened. You can garnish with cilantro and a splash of good quality extra virgin olive oil. Enjoy!

Your Own Notes


Serving: 370gCalories: 281.3kcalCarbohydrates: 63.1gProtein: 10.5gFat: 1.2gSaturated Fat: 0.2gSodium: 311.9mgFiber: 14.6gSugar: 3.8g
Keyword Grains, Vegetable
Tried this recipe?Let us know how it was!

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