Mediterranean Bulgur Salad

This simple Vegan Mediterranean Bulgur Wheat Salad has dates, pistachios, olives and red onion for tons of flavor & texture. Add it to your meal prep list!

When I used to live in Astoria, my family and I would frequent a modern Greek restaurant called MP Taverna. The restaurant has since closed, but I wanted to pay homage with a reinvention of our go-to salad order. I have to admit that I didn’t know what to call this because it has so many delicious ingredients–bulgur, parsley, olives, dates, pistachios, red onion dates and a simple lemon juice dressing. But I went with the standard “Mediterranean Bulgur Salad”.

The mix of ingredients may sound eclectic, but it all fits together so nicely. First off, I don’t think I have any recipes with bulgur. This ancient grain has a bit of a bite and a nutty flavor. It is made from wheat, so it’s not gluten-free. Bulgur has an impressive nutrient profile, with 8 grams of fiber, 6 grams of protein and 150 calories in a cup cooked. It’s used in many Mediterranean dishes, like tabbouleh.

This recipe mixes sweet and spicy flavors and a variety of textures. And the best part is that only the bulgur requires cooking! The saltiness of the olives balances with the tanginess of the onions and sweetness of the dates. The parsley adds a vibrant and fresh flavor, while the pistachios offer a nice crunch. It’s all topped off with some olive oil and fresh lemon juice for a simple  lunch or dinner.

5 from 7 votes

Mediterranean Bulgur Salad

A simple vegan Mediterranean bulgur salad

Course Main Course
Keyword bulgur
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings


  • 1 cup bulgur dry
  • 2 cup water
  • 3 green olives chopped
  • 3 kalamata olives chopped
  • 1/3 cup pitted medjool dates chopped
  • 1/4 cup chopped fresh parsley chopped
  • 1/4 cup unsalted shelled pistachios
  • 1/2 small red onion diced
  • 1/4 teaspoon salt
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice


  1. In a pot, combine the bulgur and water. Bring to a boil and reduce heat to simmer. Simmer for 15 minutes or until all the water is absorbed.
  2. Once the bulgur is cooked, place it in a large bowl with the two types of olives, dates, parsley, pistachios, red onion and salt. Mix well.
  3. In a small bowl, whisk together the olive oil and lemon juice. If you're eating the salad right away, pour the dressing on top. If not, put the dressing in a small tupperware and dress when you're ready to eat.

Recipe Notes

This simple Vegan Mediterranean Bulgur Wheat Salad is full of flavor and texture, but it's incredibly easy to make. Add this to your meal prep list to have the best lunch or dinner made ahead of time! #mealprep #vegan #grainsalad #bulgurwheat #vegetarian

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  • Reply
    Tawnie Kroll
    December 11, 2018 at 10:57 am

    5 stars
    This salad was so flavorful, I loved the addition of green olives!

  • Reply
    December 11, 2018 at 2:57 pm

    5 stars
    This is the perfect salad! Its got the crunch, sweet and salty!!

  • Reply
    Emily Kyle
    December 13, 2018 at 8:45 pm

    5 stars
    I love how you used bulgur! Definitely added great flavor to this salad.

  • Reply
    December 14, 2018 at 3:46 pm

    5 stars
    There were SO many different textures and flavors – exactly what I want in my salads!

  • Reply
    December 16, 2018 at 8:59 pm

    5 stars
    I have never made bulgur before but have had it in other dishes and love it–this is next up!

  • Reply
    Liz Shaw
    December 17, 2018 at 12:08 pm

    5 stars
    Gorgeous photos! Thanks for the recipe!

  • Reply
    April 25, 2019 at 2:33 am

    This looks so good! I have some deglet noor dates, would those work or are they very different from medjool dates? Also, do you serve this warm or chilled? Thanks!

    • Reply
      Natalie Rizzo, MS, RD
      April 25, 2019 at 7:42 am

      Those would absolutely work. Medjool dates are just a bit juicier. I usually eat this cold, but it would probably taste good warm too. Let me know how you like it!

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