Mixed Quinoa & Bulgur Salad
This salad is light, colorful, and nutrient-dense — perfect as a main vegetarian meal or as a vibrant side dish. It’s high in protein and fiber thanks to quinoa and bulgur, with Mediterranean flavors from fresh herbs, cucumbers, tomatoes, and a lemon-olive oil dressing.
⏱ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
Grains:
1/2 cup quinoa, rinsed
1/2 cup fine or medium bulgur wheat
2 cups water or vegetable broth (for cooking)
Veggies & Herbs:
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1 red bell pepper, diced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
Dressing:
3 tbsp olive oil
Juice of 1 large lemon
1 garlic clove, minced
1 tsp Dijon mustard (optional)
Salt & black pepper, to taste
Optional add-ins:
1/2 cup chickpeas (for extra protein)
Feta cheese crumbles
Olives or capers for briny flavor
Instructions
1. Cook grains:
In a pot, cook quinoa with 1 cup water/broth until fluffy (about 12–15 min).
In a separate bowl, soak bulgur in 1 cup hot water or broth for 15 minutes, then drain excess liquid.
Fluff both and let cool.
2. Prep veggies: Chop cucumber, tomatoes, onion, and bell pepper.
3. Make dressing: Whisk together olive oil, lemon juice, garlic, Dijon, salt, and pepper.
4. Assemble salad: In a large bowl, combine quinoa, bulgur, veggies, and herbs. Toss with dressing until well coated.
5. Finish: Top with chickpeas, feta, or olives if desired. Serve chilled or at room temperature.
Notes & Tips
For extra flavor, toast quinoa and bulgur in a dry pan before cooking.
Keeps well in the fridge for 2–3 days, making it perfect for meal prep.
Add grilled chicken, salmon, or shrimp if you want a heartier protein boost.
Nutrition information
Calories: ~320 kcal
Protein: 9g
Carbs: 45g
Fat: 12g
Fiber: 7g