Bulgur salad is an easy go-to for a quick lunch. Bulgur wheat is a firm grain that you can eat plain like rice or couscous, or an ingredient for soups, recipes, and baked goods. Cooks usually boil bulgur, but it can also be fried, baked, roasted.


Health Benefits of Bulgur

Bulgur wheat is an ancient grain that packs a nutritional punch into each nutty bite. The Old Testament mentions bulgur, and the wheat was popular in the ancient Mediterranean region. Bulgur mixes well with herbs and vegetables and is the main ingredient in popular Middle Eastern dishes such as tabbouleh (bulgur salad) and kibbeh (a kind of meatball).

Bulgur wheat’s health benefits come mainly from its high-fiber content as a whole grain. High-fiber grains help you with digestion, gut health, and weight management. The FDA even affirms that high-fiber, low-fat diets help reduce the risk of cancer and prevent coronary heart disease. Some specific examples of bulgur wheat’s health benefits include:

Weight Management Benefits of Bulgur


A high-fiber diet is strongly linked to weight loss. Eating fiber increases feelings of fullness and nourishes your gut bacteria without you having to consume too many calories. High-fiber diets also help slow the absorption of fats and sugars in the small intestine, which helps your body manage blood sugar levels and increase metabolism. As a high-fiber food, bulgur wheat makes an excellent addition to a fiber-rich, low-fat diet and can help anyone manage their weight.

Here’s a quick and tasty bulgur salad recipe.


Tomato Basil Bulgur Salad


You can make this healthy grain salad in 10 minutes. The bulgur should be dry and slightly warm or room temperature. To cool grains quickly, spread them out on a rimmed baking pan.

Ingredients (serves 2)

• 1 small clove garlic (optional)
2 tsp. red wine vinegar (or white, sherry, or white balsamic vinegar)
2 Tbs. extra-virgin olive oil
¼ tsp. kosher salt
1 cup chopped cherry or grape tomatoes
4 cups salad greens
1 cup cooked bulgur or other whole grain
a generous handful of fresh basil leaves
freshly ground black pepper, to taste


1. Grate the garlic (if using) on a microplane or mince finely.
2. In a large bowl, whisk together the garlic, vinegar, oil, and salt.
3. Stir in the tomatoes.
4. Toss the dressed tomatoes with the salad greens, bulgur, and basil.
5. Season with the pepper.

Nutrition (per serving 2½ cup serving):

• Calories: 230
• Total fat: 14 g
• Sat fat: 2 g
• Carbs: 24 g
• Fiber: 7 g
• Total sugar: 3 g
• Added sugar: 0 g
• Protein: 5 g
• Sodium: 280 mg

Click here for this bulgur salad recipe.