Mediterranean Grain Salad

By AislePrompt Editorial · Published 2026-04-02 · Updated 2026-04-02

A refreshing mix of chewy bulgur, crisp cucumbers, and tangy feta, dressed with a zesty lemon-olive oil vinaigrette. This Mediterranean recipe (vegetarian), ready in about 40 minutes, pairs bulgur wheat, cucumber, kalamata olives for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1/2 cup bulgur wheat
• 1 medium, diced into 1/2-inch cubes cucumber
• 1/2 cup, pitted and halved kalamata olives
• 1/2 cup crumbled feta cheese
• 1 small, finely chopped red onion
• 1/4 cup, chopped fresh parsley
• 1/4 cup extra virgin olive oil
• 2 tbsp lemon juice
• 1/4 tsp salt
• 1/8 tsp black pepper

Instructions

1. Step 1: Cook bulgur wheat in 1 1/2 cups boiling water until tender, 15-20 minutes. Drain and set aside.
2. Step 2: In a large bowl, combine cooked bulgur, cucumber, olives, feta, red onion, and parsley. Toss gently to mix.
3. Step 3: In a separate small bowl, whisk together olive oil, lemon juice, salt, and black pepper until emulsified. Pour dressing over salad and stir until evenly coated.
4. Step 4: Chill for 10 minutes before serving to allow flavors to meld.