Tomato, Zucchini, and Bulgur Salad

5 from 2 votes

This post may contain affiliate links. Please read our disclosure policy.

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

Tomato, Zucchini and Bulgur Salad in bowl with spoon.

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.

Tomato, Zucchini and Bulgur Salad in serving dish.

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

Tweet This

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).

Serving bowl and spoon with Tomato, Zucchini and Bulgur Salad..

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).

Also, if you can find baby zucchini, not only do they look adorable sliced up in this salad, but 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.

Bulgur Wheat Salad / Mia / Katie Workman / themom100.com

More Grain Salad Recipes

All nice changes from pasta salads.

Pin this now to find it later

Pin It
5 from 2 votes

Tomato, Zucchini and Bulgur Salad

A great grain and vegetable salad for all kinds of occasions.
Prep Time: 20 minutes
Cook Time: 5 minutes
Soaking time: 30 minutes
Total Time: 55 minutes
Servings: 12 People
Save this recipe!
We’ll send it to your email, plus you’ll get new recipes every week!

Ingredients 

  • 2 ½ cups bulgur wheat
  • 6 cups water
  • 1 teaspoon kosher 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)

Instructions 

  • 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 zest 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.

Notes

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).

Nutrition

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
Like this recipe? Rate and comment below!

About Katie Workman

Katie Workman is a cook, a writer, a mother of two, an activist in hunger issues, and an enthusiastic advocate for family meals, which is the inspiration behind her two beloved cookbooks, Dinner Solved! and The Mom 100 Cookbook.

You May Also Like:

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




3 Comments

  1. Michael Green says:

    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!

  2. Sandra Jones says:

    Do you cook the squash or do you use it raw? Could cucumber be used instead? Would it taste as good?

    1. Katie Workman says:

      yup, it’s uncooked, and yes you could absolutely use cucumber instead!