Bulgur Salad

Ingredients

• 60 ml (¼ cup)extra-virgin olive oil
• 1 largeonion, chopped
• 15 ml (1 tbsp)tomato paste
• 5 ml (1 tsp)ground cumin
• 15 ml (1 tbsp)hot pepper sauce, such as sriracha
• 1 tinchopped tomatoes
• 180 g (1 cup)bulgur
• 5 ml (1 tsp)salt
• 60 ml (¼ cup), optionallemon juice
• 1 bunchparsley, finely chopped
• 3 mediumspring onions, chopped
• to tastechopped parsley, for serving

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a pan over a low heat. Add the chopped onion and cook until soft and translucent.

2. 2

   Add the spices

   Stir in the cumin, tomato paste and hot pepper sauce until well combined.

3. 3

   Simmer the tomatoes

   Add the tinned tomatoes and salt. Stir and bring the mixture to a simmer, cooking for about 3 minutes while stirring.

4. 4

   Check the sauce

   Taste the tomato sauce and add the lemon juice if needed, particularly if the tomatoes are not already sour.

5. 5

   Stir in bulgur

   Take the pan off the heat, add the bulgur and mix thoroughly with the sauce.

6. 6

   Leave to stand

   Cover the pan and leave it for 30 minutes so the bulgur can absorb the sauce and soften.

7. 7

   Adjust the texture

   If the mixture seems too dry, stir in 60 ml (¼ cup) boiling water.

8. 8

   Add the greens

   Remove the lid and stir in the finely chopped parsley and spring onions.

9. 9

   Garnish and serve

   Serve warm or cold, topped with more chopped parsley.

What is bulgur salad?

Bulgur salad is a grain-based dish made with bulgur, which is wheat that has been parboiled, dried and cracked. Tomato, herbs and a lively dressing or sauce are common companions in salads across the eastern Mediterranean and Middle East.

This version softens the bulgur directly in a spiced tomato mixture rather than boiling it separately. That gives the grains time to take on the sauce’s flavour while the parsley and spring onions bring freshness at the end.

Nutrition and macros by portion

The nutrition label shows one serving as written: 330 calories, 9g protein, 55g carbs, 13g fat.

Bulgur supplies most of the carbohydrates and contributes some protein and fibre, while the olive oil provides most of the fat. Tomatoes, onion and herbs add flavour and some additional carbohydrates; serve a portion with a protein-rich main and extra vegetables for a more balanced plate.

Build flavour in the pan

Soft onion: cooking it gently in olive oil makes a savoury base without browning it. Keep the heat low and give it time to turn translucent.

Spiced tomato: cumin, tomato paste and hot pepper sauce go in before the tinned tomatoes. Stir them together so the paste and spices are distributed through the sauce.

Let the bulgur absorb the sauce

Off the heat: add the bulgur only after removing the pan from the hob, then mix thoroughly so the grains are coated. Covering the pan holds in heat and moisture while the bulgur softens for 30 minutes.

Check the moisture: the mixture should be moist enough for the grains to absorb the sauce, not swimming in liquid. If it looks too dry, the method allows for 60 ml of boiling water.

Balance the acidity and heat

Lemon juice: taste the tomato sauce before adding it, since some tinned tomatoes are already quite sharp. Add the stated amount only if the sauce needs more brightness.

Pepper sauce: the amount gives the salad a noticeable kick, though the exact heat depends on the sauce used. Choose a milder or hotter sauce to suit your preference.

Finish with fresh herbs

Parsley: stir the finely chopped bunch into the bulgur after it has rested, so the herb stays fresh-tasting. Keep the extra chopped parsley for the garnish.

Spring onions: add these with the parsley for a crisp, savoury finish. Chop them fairly finely so they mix evenly through the grains.

Serve it warm or chilled

The salad can be eaten as soon as the herbs are mixed in, or cooled and served later. If serving it cold, taste it again before serving, as chilled foods can seem less lively; adjust only with the ingredients already in the recipe.

It works alongside grilled vegetables, fish or meat, or with other salads and bread for a more substantial spread.

Recipe notes & tips

• Keep the onion over a low heat so it softens without catching.
• Stir the tomato mixture as it simmers to prevent it sticking to the pan.
• Taste the sauce before adding lemon juice, since the tomatoes may already be tart.
• Mix the bulgur thoroughly into the sauce before covering the pan.
• Use the full 30-minute rest to give the bulgur time to soften.
• Chop the herbs shortly before stirring them in to keep their flavour fresh.

Variations

• Adjust the heat: use a milder or hotter pepper sauce to suit your taste.
• Add extra lemon: squeeze in a little more only if the tomato mixture needs brightness.
• Use more herbs: increase the parsley for a fresher, greener finish.
• Serve as a side: pair it with grilled fish, meat or vegetables.
• Make it ahead: prepare the salad in advance and serve it cold.

Common mistakes to avoid

• Browning the onion: keep the heat low and cook it only until soft and translucent.
• Adding lemon without tasting: check the sauce first, as the tomatoes may already be sour.
• Skipping the rest: cover the pan for the full 30 minutes so the bulgur can soften in the sauce.
• Leaving the mixture too dry: stir in the optional 60 ml boiling water if needed.
• Adding the herbs too early: stir them in after the bulgur has rested to keep their flavour fresh.

How to store

Cool leftovers promptly, cover and refrigerate for up to 3 days. Serve cold or reheat gently in a pan, adding a small splash of water if the bulgur seems dry.

Frequently asked questions