Tomato, Zucchini and Bulgur Salad / Mia / Katie Workman /

This Tomato, Zucchini and Bulgur Salad recipe makes a very generous amount, so it’s a good thought for potlucks, or just something to make at the start of the week and have ready to scoop out as a side dish or a ready-to-go lunch for the week.

Flexible Bulgur Wheat Salad

It’s a truly flexible recipe – the amounts are really suggestions.  Diced regular tomatoes are fine in place of the cherry tomatoes — any color, the more colors the merrier.  If you don’t have a red onion, don’t sweat it — yellow, white, sweet, all good.  All parsley is nice and slightly tabbouleh-esque, but you can also use half parsley and have other fresh herbs, maybe a mixture of chopped basil, thyme, and chives (I love that combo).

Tomato, Zucchini and Bulgur Salad / Mia / Katie Workman /

How to Cook Bulgur Wheat

There are several ways to cook bulgur wheat — variations of simmering and soaking — and while one is explained in the recipe below, you should definitely check the side of your package, since manufacturers often know the best way to get their wheat the most tender (but not mushy).

To learn more about how to cook bulgur wheat, click here.

Also, if you can find baby zucchini not only do they look adorable sliced up in this salad they have virtually no seeds, and the flesh is very tender and sweet.

When I have a salad like this in the fridge I actually spend the coming days opening the fridge and eating two or three bites of this out of the container all week long (sorry, I know that’s a little TMI) when I want a snack and am trying to avoid the chips. One more reason to have a salad like this in the fridge.

Tomato and Zucchini Grain Salad / Mia / Katie Workman /

A great grain and vegetable salad for all kinds of occasions.

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Other Grain Salad Recipes:

All nice changes from pasta salads.

Bulgur Wheat Salad / Mia / Katie Workman /

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Tomato, Zucchini and Bulgur Salad

A great grain and vegetable salad for all kinds of occasions.
Yield: 12 People
Prep Time: 20 minutes
Cook Time: 5 minutes
Soaking time 30 minutes
Total Time: 55 minutes


  • 2 ½ cups bulgur wheat
  • 6 cups water
  • 1 teaspoon kosher or coarse salt plus more to taste
  • Zest and juice of 2 oranges
  • cup extra virgin olive oil
  • ½ teaspoon freshly ground pepper
  • 3 small zucchini diced or 8 to 10 baby zucchini
  • 1 pint cherry tomatoes halved
  • 1 cup minced red onion
  • 1 cup chopped parsley or half parsley and half other mixed herbs


  • Place the bulgur in a medium sized bowl. Bring the water to a boil in a saucepan, stir in the 1 teaspoon salt, and pour the boiling water over the bulgur and let it sit for 30 minutes, until tender but still with a nice firmness. Drain well in a fine-mesh sieve, and return to the bowl.
  • In a small container add the zet and juice of the orange, olive oil, and pepper. Shake to combine. Pour the dressing over the bulgur and stir to thoroughly combine.
  • Add the zucchini, tomatoes, onion, and parsley to the bulgur and toss to combine.  Taste and adjust seasonings as needed.  Serve at room temperature or chilled.

Nutrition Information

Calories: 175.56kcal | Carbohydrates: 26.85g | Protein: 4.86g | Fat: 6.64g | Saturated Fat: 0.96g | Sodium: 216.73mg | Potassium: 380.6mg | Fiber: 6.52g | Sugar: 2.94g | Vitamin A: 712.02IU | Vitamin C: 25.4mg | Calcium: 36.1mg | Iron: 1.54mg

The nutrition values are provided as an estimate. It is not intended as a substitute for the advice of a qualified healthcare professional.

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  1. Wow Ms Workman, I love this dish! I’ve made a few different riffs based on your recommendations and my own ideas based primarily on ingredient availability. Favorites add-ins are feta and/or dried cranberries or apricots. Like you, I enjoy having it available for a satisfying low-calorie snack. Not TMI!

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