Feta and Bulgur Wheat Salad

Feta and Bulgur Wheat Salad Recipe

25 Minutes
Serves: 2
Soft bulgur with sweet cherry tomatoes and savoury spring onions combined with flavourful salty feta cheese a selection of delicious herbs and a warm hit of chilli,  all coated in a fresh lemony dressing, the perfect vegetarian dish, ideal for lunch or dinner

Recipe Ingreds


  • black pepper (to taste)
  • 110 grams bulgur wheat
  • 125 grams cherry tomatoes
  • 125 grams feta cheese
  • 0.5 whole fresh chilli
  • 4 sprig fresh mint
  • 4 sprig fresh parsley
  • salt (to taste)
  • 3 whole spring onions
  • 300 ml water (boiling)


  • black pepper (to taste)
  • 1.25 tbsp capers
  • 0.5 tsp Dijon mustard
  • 1 cloves garlic
  • 0.25 tbsp honey
  • 0.5 whole lemon
  • 3 tbsp olive oil
  • salt (to taste)
  • 1 whole shallots
  • 0.5 tbsp white wine vinegar

Recipe with pictures Steps

Step 1

  • wash the bulgur and then place the wheat in a large bowl and cover with boiling water
  • cover with a plate and leave to soak for 30 mins

Step 2

  • wash the cherry tomatoes and then slice in quarters
  • add to a bowl

Step 3

  • wash and chop the mint, parsley and chilli
  • add to the small bowl

Step 4

  • wash and finely slice the spring onions
  • add the spring onions to the vegetable bowl

Step 5

  • peel and finely chop the shallot(s)
  • add the shallots to the bowl
  • squeeze the lemon(s) .
  • add the oil, juice of the lemon, Dijon mustard, honey and vinegar to the shallots

Step 6

  • peel and crush the garlic using the garlic crusher or chop finely
  • add to the shallots

Step 7

  • chop the capers finely
  • add to the shallots
  • season with salt and pepper
  • mix the dressing ingredients together

Step 8

  • when the bulgur is hydrated rinse under cold water and then drain the excess water using a sieve
  • put the bulgur wheat in a bowl and fluff the wheat

Step 9

  • Add the tomatoes, chopped herbs, chopped chilli and sliced spring onions to the bulgur wheat

Step 10

  • add the caper dressing to the salad
  • stir to mix the ingredients
  • crumble the feta cheese over the mixture
  • stir to mix the ingredients
  • season with salt and pepper

Step 11

  • share the contents of the bowl equally between the serving bowls

Recipe Utensils

  • 1 bowl
  • 2 chopping board
  • 1 Garlic crusher
  • 1 large bowl
  • 2 large knife
  • 1 sieve
  • 2 small bowl

About our bulgur wheat and feta salad recipe

This delicious vegetarian recipe is the perfect fresh summer whole grain hit it is packed full of delicious vegetables, herbs and creamy feta. It is quick and easy to cook and ideal for vegetarians it makes a tasty lunch or evening meal. This appetising middle eastern dish is drizzled with a fruity lemon and olive oil dressing packed with chopped capers. 

How to make our vegetarian bulgur salad with feta, tomato and spring onions

This dish is a vibrant and flavour filled salad with a zesty caper dressing. To start, bulgur is soaked in water for 30 minutes until it becomes tender. Meanwhile, cherry tomatoes are quartered and combined with chopped mint, parsley, chili, and finely sliced spring onions. For the dressing, shallots are finely chopped and mixed with the olive oil and lemon juice Dijon mustard, honey, vinegar, crushed garlic, and chopped capers, seasoned with salt and pepper. Once the bulgur is hydrated, drained and fluffed with a fork, gently toss it with the prepared vegetables and dressed with the tangy caper dressing. Finally, crumbled feta cheese adds a creamy touch to this refreshing salad, perfect for any occasion.

Ingredients for our bulgur salad

All the ingredients for this recipe are readily available from the supermarket

bulgur wheat - has a deliciously nutty taste and is a bit more substantial than some of the other grain alternative such as couscous, if your not a fan of bulgur wheat then replace it with bulgar wheat 

cherry tomatoes - these are the best for this recipe as the dish requires  a sweeter element, plump or cherry are ideal

fresh herbs - mint and parsley are the perfect fresh herb combination for this dish to add the correct level of freshness

Spring onions - light onion taste spring onions provide the ideal flavour but can be replaced with red onions if not available

What to serve with our bulgur wheat and feta

This recipe is the perfect evening meal or a deliciously fresh lunch, ideal for a warm summers day It can be served with crusty bread or garlic bread or simply eaten on its own

Alternative whole grain salad ideas

This dish is the perfect nutritious dinner and its a pretty flexible allowing lots of different combinations

  • Add cucumber to the dish for extra freshness
  • Add roasted red peppers for a more Mediterranean feel
  • Add chickpeas for and extra protein hit 
  • Swap for a different grain such as couscous or cracked wheat
  • Swap the capers for another savoury alternative like Kalamata olives

The perfect vegetarian recipe - Who will love this salad

This delicious dish is the perfect summer healthy comfort food ideal for all the family, its perfect for vegetarians and is great if your trying to reduce your meat intake. You can serve it as a side dish or salad on its own As a side dish its perfect with any grilled meats like juicy kebabs or other barbeque meats. This recipe is perfect for any healthy foodie

Why our tabbouleh salad is the best

The bulgur has a deliciously nutty taste but the star of the dish is the addition of the creamy salty feta and the savoury chopped capers which gives this dish an extra layer of deliciousness. The traditional tabbouleh is a very fresh dish and this dish also meets that brief it just has that extra savoury salty hit 

Questions and tips

What is bulgur wheat - Bulgur or bulgar wheat is made from parboiled cracked wheat

Making sure the grains are properly dry and that you have drained off any excess water before combining with the other ingredients

More vegetarian salad recipes

Greek Grilled Aubergine with Rice & Feta Salad

Green Lentil Salad with Butternut & Beetroot

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