Q: What is bulgur wheat?

A: Bulgur is a quick-cooking whole grain made from cracked wheat, common in Middle Eastern and Mediterranean cuisine.

Q: Can I use quinoa or couscous instead?

A: Yes — both are great substitutes depending on your dietary needs or preference.

Q: Is bulgur wheat gluten-free?

A: No, bulgur is a wheat product and contains gluten.

Q: Can I eat this salad warm?

A: Absolutely! It’s delicious both warm and chilled.Q: How long does it keep in the fridge?

Q: How long does it keep in the fridge?

A: Up to 3 days, stored in an airtight container.

Q: Can I make this vegan?

A: Yes — just omit the feta or use a plant-based alternative.

Q: What herbs work best?

A: Parsley and mint are classic, but coriander or dill also work well.

Q: Can I add protein?

A: Yes — try chickpeas, grilled chicken, tofu, or boiled eggs.

Q: Is this good for meal prep?

A: Definitely. It holds up well and gets better as it marinates.

Q: How do I stop it from getting soggy?

A: Let roasted veggies cool slightly before mixing and don’t overdress.

Middelhavsbulgurhvetesalat med fetaost og ristede grønnsaker

Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables

Rated 5.0 stars by 1 users

Cuisine

Mediterranean

Servings

Prep Time

10 minutes

Cook Time

25 minutes

Calories

340

Bulgur wheat is a staple grain that deserves more attention. Quick to prepare and wonderfully nutty in flavor, it serves as a versatile base for both warm and cold dishes. This Mediterranean Bulgur Wheat Salad showcases its ability to carry bright, bold flavours — from caramelised roasted vegetables to tangy feta and fresh herbs.

It’s a dish that tastes just as good at room temperature as it does straight from the fridge, making it ideal for picnics, weekday lunches, or a hearty side dish.

This recipe is endlessly flexible. You can swap out the vegetables based on the season, add olives or chickpeas for extra protein, or even turn it into a main course with grilled chicken or tofu. It’s nourishing, vibrant, and easy to batch-prep.

The mix of parsley and mint with a lemony dressing lifts the entire bowl into something fragrant and light, while the feta provides just the right amount of creamy saltiness. It’s healthy without being boring — and beautiful enough for any table.

Image of Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables

Ingredients

200g bulgur wheat
400ml vegetable stock
1 red bell pepper, diced
1 courgette (zucchini), diced
1 red onion, chopped
2 tablespoons olive oil
100g feta cheese, crumbled
1 handful cherry tomatoes, halved
2 tablespoons fresh parsley, chopped
1 tablespoon fresh mint, chopped
Juice of 1 lemon
Salt and black pepper, to taste

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Directions

Preheat oven to 200°C (400°F). Toss the diced pepper, courgette, and red onion in 1 tablespoon olive oil and roast for 25 minutes until tender and slightly charred.
Meanwhile, place the bulgur wheat in a large bowl and pour over the hot vegetable stock. Cover and let sit for 15 minutes, or until the liquid is absorbed. Fluff with a fork.
Stir in the roasted vegetables, cherry tomatoes, chopped herbs, lemon juice, and remaining olive oil. Season to taste.
Gently fold in crumbled feta before serving. Serve warm or cold.

Nutrition

Serving Size: 1
per serving: Calories; 340

Amount/Serving % Daily Value

Fat: 17 grams; 22%
Saturated Fat: 6 grams; 30%
Cholesterol: 20 milligrams; 7%
Sodium: 280 milligrams; 12%
Carbs: 45 grams; 16%
Protein: 10 grams
Sugar: 6 grams
Fiber: 6 grams; 21%

Tips for perfekt bulgurhvetesalat

Bruk fin eller middels bulgur for raskere matlaging.
Luft alltid med en gaffel etter bløtlegging.
La bulgur avkjøles før du tilsetter fetaost for å unngå smelting.
Stek grønnsakene til de er litt karamelliserte for dybde.
Bruk en blanding av urter for mer smakskompleksitet.
Sitronsaft gir lysstyrke – juster etter smak.
Tilsett hakkede oliven eller kapers for en briny punch.
Rist nøtter eller frø for å strø på toppen for knasing.
Oppbevares i kjøleskap i opptil 3 dager - smaken forbedres over tid.
Ringle over tahini eller yoghurt for en kremet vri.

Server den med forslag

Grillet halloumi eller kyllingspyd
Falafel og hummus
Varm pita eller flatbrød
Marinerte oliven
Gresk yoghurt med sitron
Agurkbånd med salt og dill
Stekt aubergine
Tzatziki eller hvitløkssaus
Linsesuppe forrett
Avkjølt hvitvin eller myntete

Vanlige spørsmål

Spørsmål: Hva er bulgurhvete?
A: Bulgur er et hurtigkokt fullkorn laget av sprukket hvete, vanlig i Midtøsten- og Middelhavsmat.

Spørsmål: Kan jeg bruke quinoa eller couscous i stedet?
A: Ja – begge er gode erstatninger avhengig av kostholdsbehov eller preferanser.

Spørsmål: Er bulgurhvete glutenfri?
A: Nei, bulgur er et hveteprodukt og inneholder gluten.

Spørsmål: Kan jeg spise denne salaten varm?
A: Absolutt! Det er deilig både varmt og avkjølt.Q: Hvor lenge holder den seg i kjøleskapet?

Q: Hvor lenge holder den seg i kjøleskapet?
A: Opptil 3 dager, lagret i lufttett beholder.

Spørsmål: Kan jeg lage dette vegansk?
A: Ja - bare slipp fetaen eller bruk et plantebasert alternativ.

Spørsmål: Hvilke urter fungerer best?
A: Persille og mynte er klassisk, men koriander eller dill fungerer også godt.

Spørsmål: Kan jeg legge til protein?
A: Ja - prøv kikerter, grillet kylling, tofu eller kokte egg.

Spørsmål: Er dette bra for matlaging?
A: Definitivt. Den holder seg godt og blir bedre etter hvert som den marineres.

Spørsmål: Hvordan forhindrer jeg at det blir bløtt?
A: La stekte grønnsaker avkjøles litt før de blandes, og ikke overdress.

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Middelhavsbulgurhvetesalat med fetaost og ristede grønnsaker

Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables

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Ingredients

Directions

Nutrition

Nutrition

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Mediterranean Bulgur Wheat Salad with Feta and Roasted Vegetables

Category

Cuisine

Servings

Prep Time

Cook Time

Calories

Ingredients

Directions

Nutrition

Nutrition

Upgrade Your Kitchen Tools

Tips for perfekt bulgurhvetesalat

Server den med forslag

Vanlige spørsmål

Chef's Recommendation

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