Bulgur Salad with Feta and Sun Dried Tomatoes

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Here is a delicious Bulgur Salad with Feta and Sun Dried Tomatoes, perfect for summer barbecues or for a quick and healthy lunch. The sun-dried tomatoes and feta cheese are intense in flavor and go great with the bulgur!

Why bulgur is so healthy?

Bulgur is in factcomes from cracked whole-grain kernels of wheat which is then partly cooked and dried. As a result, it retains much of its nutrients and is excellent for your health!

Bulgur is an excellent source of protein, so it’s ideal when you don’t eat meat or eat very little. Moreover, it has a relatively low glycemic index and it brings a feeling of satiety which in the long term.

It is therefore very advisable to eat them regularly, and in addition, bulgur provides variety beyond pasta and rice!

view from above of a bowl of bulgur, sun-dried tomato and feta salad

How to cook bulgur?

Here is the traditional way to cook bulgur, so that it keeps a maximum of flavor and without overcooking it. Pour the bulgur into a saucepan and add twice its volume of water. Bring to a boil and then turn off the heat.

Close the pan with a lid and let the bulgur absorb the water for 15 minutes , stirring occasionally. If you use the bulgur in a salad, run it under cold water and drain it well. This will stop the cooking process and prevent the grains from sticking together too much.

zoom on a bulgur, sun-dried tomato and feta salad

The ingredients of this Bulgur Salad with Feta and Sun Dried Tomatoes

To make this salad, you need the following ingredients:

  • Bulgur: Bulgur is the base of this salad and it is thanks to bulgur that this salad will give you a feeling of satiety over several hours. It can of course be replaced by other seeds such as couscous or spelt.
  • Sun Dried Tomatoes: I love sun-dried tomatoes! Here, I chose sun-dried tomatoes in olive oil. Be careful when choosing your dried tomatoes to check that the oil used is olive oil or at least it is present in large part. Some brands use refined oils that have less flavor and are less healthy.
  • Cherry Tomatoes: Cherry tomatoes add freshness to this salad and especially prevent the bulgur from being too dry. You can replace them with diced tomatoes.
  • Cucumber: Like cherry tomatoes, cucumbers also add freshness and crunch and prevent the salad from being too dry.
  • Arugula: Arugula adds a slight touch of bitterness to the salad that I love!
  • Feta: I am a big fan of feta cheese and add it to many dishes. Here too, choose a quality feta cheese, preferably made from sheep’s and goat’s milk, if possible with a PDO. A tip from me: don’t cut the feta into cubes, but crumble it with your hands, it will taste better in the salad.
  • Olives: Olives add a little extra to this salad. Don’t add too much, but a few olives, with or without pits, will delight all olive fans like me.
  • Red onion: Red onion adds flavor to this salad. Do not add too much, in which case it may be too strong in taste. I chose a small red onion and only used half of it.
  • Lemon: Lemon also adds freshness and goes great with bulgur. I only used the juice but you can also grate the zest if you have an untreated lemon.

More salad recipes

Recipe for Bulgur Salad with Feta and Sun Dried Tomatoes

For 4 servings you need the following ingredients.

Ingredients

  • 150 g of bulgur
  • 200 g sun dried tomatoes in olive oil, coarsely chopped
  • 150 g cherry tomatoes, quartered
  • 1/2 cucumber, diced
  • 100 g of arugula
  • 200 g feta cheese, crumbled
  • 1 handful of olives
  • 1/2 red onion, chopped
  • 1 lemon
  • Olive oil
  • salt and pepper

Preparation

Pour the bulgur into a saucepan and add twice its volume of water. Bring to a boil and then turn off the heat. Close the pan with a lid and leave the bulgur for 15 minutes, stirring from time to time. The water should be completely absorbed.

Once the bulgur is cooked, put it under cold water and drain it well. This will stop the cooking process.

Pour the bulgur into a salad bowl and add the arugula, cherry tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese and olives. Squeeze the lemon juice and pour it into the salad. Add a generous drizzle of olive oil. Add salt and pepper.

Mix well and serve immediately.

Pictures

Find the steps of the recipe in pictures

bowl of cooked bulgur
top view of a bowl of bulgur salad with sun-dried tomatoes and unmixed feta cheese
view from above of a bowl of bulgur, sun-dried tomato and feta salad

Frequently Asked Questions

How long does this salad keep?

This Bulgur Salad with Feta and Sun Dried Tomatoes can be kept for 1-2 days in the refrigerator. After that, the tomatoes and cucumber will start to soak up the salad.

Can we freeze this recipe?

No, I do not recommend freezing this salad. However, you can freeze the cooked bulgur on its own. You can then reuse it later to make another salad or in a buddha bowl for example.

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Bulgur Salad with Feta and Sun Dried Tomatoes

Here is a delicious Bulgur Salad with Feta and Sun Dried Tomatoes, perfect for summer barbecues or for a quick and healthy lunch. The sun-dried tomatoes and feta cheese are intense in flavor and go great with the bulgur!
Like to support my work?Rate this recipe by clicking on the hearts!
5 de 2 votes

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Prep Time 5 mins
Cook Time 15 mins
Course Salad
Cuisine Mediterranean
Servings 4
Calories 421 kcal

Ingredients
 
 

  • 150 g of bulgur
  • 200 g sun dried tomatoes in olive oil coarsely chopped
  • 150 g cherry tomatoes quartered
  • 1/2 cucumber diced
  • 100 g of arugula
  • 200 g feta cheese crumbled
  • 1 handful of olives
  • 1/2 red onion chopped
  • 1 lemon
  • Olive oil
  • salt and pepper

Instructions
 

  • Pour the bulgur into a saucepan and add twice its volume of water. Bring to a boil and then turn off the heat. Close the pan with a lid and leave the bulgur for 15 minutes, stirring from time to time. The water should be completely absorbed.
  • Once the bulgur is cooked, put it under cold water and drain it well. This will stop the cooking process.
  • Pour the bulgur into a salad bowl and add the arugula, cherry tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese and olives. Squeeze the lemon juice and pour it into the salad. Add a generous drizzle of olive oil. Add salt and pepper.
  • Mix well and serve immediately.

Nutrition

Calories: 421kcalCarbohydrates: 65gProtein: 20gFat: 13gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 45mgSodium: 656mgPotassium: 2182mgFiber: 15gSugar: 22gVitamin A: 1462IUVitamin C: 48mgCalcium: 374mgIron: 7mg
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