Mediterranean Grain Salad
A refreshing mix of chewy bulgur, crisp cucumbers, and tangy feta, dressed with a zesty lemon-olive oil vinaigrette. This mediterranean (vegetarian) ready in about 40 minutes pairs bulgur wheat, pitted and halved kalamata olives, crumbled feta cheese 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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Cook bulgur wheat in 1 1/2 cups boiling water until tender, 15-20 minutes. Drain and set aside.
- Step 2: In a large bowl, combine cooked bulgur, cucumber, olives, feta, red onion, and parsley. Toss gently to mix.
- 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.
- Step 4: Chill for 10 minutes before serving to allow flavors to meld.
Frequently asked questions
How long does Mediterranean Grain Salad take to make?
Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mediterranean Grain Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep bulgur wheat from drying out.
Can I substitute ingredients in Mediterranean Grain Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mediterranean Grain Salad for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Mediterranean Grain Salad vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
- ★★★★☆
Almost perfect — just needed a squeeze of lemon at the end.
- ★★☆☆☆
Didn't come together the way I expected. Flavors were flat.
