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.
Mediterranean Bulgur Salad
A simple vegan Mediterranean bulgur salad
- 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
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.
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.
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.