
By Liuhui Xiao, Dietetic Intern
Are you looking for some new whole grains to try out? Introduce you to bulgur wheat! This Bulgur Wheat Greek Salad is a delightful and nutritious dish that combines the chewy, nutty flavor of bulgur wheat with the fresh, vibrant tastes of a traditional Greek salad. As a dish of the Mediterranean diet, it is associated with protective effects against cardiovascular disease, metabolic disease, and cancer [i]. It is also a good choice for those experiencing taste changes as the plant-based ingredients are served cold or at room temperature, and the seasoning or dressing can be easily customized. This recipe is perfect for lunch or dinner.
Ingredient Highlight:
Bulgur: As an ancient grain, bulgur is a nutrient-dense food product packed with vitamins, minerals, protein, and fiber. Foods high in dietary fiber, such as bulgur, have been shown to lower the risk of colorectal cancer and contribute to digestion, gut health, and weight management [ii]. In addition, bulgur contains antioxidant phytonutrients (phenolic acids and flavonoids) that may help reduce inflammation and protect healthy cells from mutating, thereby reducing the risk of cancer [iii]. Since bulgur is partially cooked before being ground, it cooks much faster than other grains. To modify this recipe to a gluten-free version, you can substitute bulgur with wild rice, quinoa, or cauliflower rice.
Tomatoes: Tomatoes are known for their antioxidant content, especially lycopene, β-carotene, and vitamin C. Studies have linked those antioxidants to anticancer properties, cardioprotective effects, and potentially prevention from neurodegenerative diseases [iv].
Cucumber: Cucumber is a refreshing, low-calorie vegetable with high water content. It contains cucurbitacin B, a natural substance with potential anti-cancer properties. Studies suggest cucurbitacin B could play a role in chemotherapy against cancers [v].
Parsley: Parsley’s bright, herbaceous taste makes it a versatile ingredient that can enhance the flavor of many dishes without overpowering them. Parsley is also a source of several flavonoids, including luteolin and apigenin. Apigenin is associated with anti-inflammatory activities, inhibition of free radical formation, and eventually managing cancer’s development and progression [vi].
Extra Virgin Olive Oil: Olive oil is a key component of the Mediterranean diet. It is high in unsaturated (healthy) fats and polyphenols (antioxidants), which contribute to heart health [i].
Recipe, Serves 4
Ingredients:
Sushi Rice
- 1 cup uncooked bulgur
- 1 English cucumber, chopped
- 8 oz halved grape tomatoes
- ½ cup fresh chopped parsley
- ½ cup fresh chopped mint leaves
- ¼ cup fresh chopped dill
- 4 oz feta cheese crumbles (optional for vegan choice)
- ¼ cup extra virgin olive oil
- ½ lemon, zest and juice
- ½ teaspoon ground cumin
- Salt and black pepper, to taste
Instructions:
- Put bulgur wheat with 2 cups of water in a small stock pot and bring to a boil. Cover with lid and reduce heat to low. Cook until liquid is absorbed, about 15 minutes. Fluff with a fork and place bulgur in a large bowl to cool.
- Once bulgur has cooled, add tomatoes, cucumber, parsley, mint, and dill into the large bowl.
- Stir in ground cumin, feta, lemon zest/juice, and extra virgin olive oil to combine.
- Top with salt and peppers to taste.
Notes
- You can prep for this recipe by chopping all the vegetables/herbs, cooking bulgur the day before, and keeping in an airtight container in the fridge. Leftovers can be stored in the fridge and enjoyed within 2-3 days.
- Want to add more protein but keep it as plant based as possible? Try adding roasted chickpeas, hummus, or tofu. You can also serve this dish alongside other protein sources like grilled chicken, shrimp, or salmon.
- While cooking bulgur wheat, substituting water with an equal amount of vegetable or chicken broth can add extra flavor.
- You can include nuts as an addition to the flavor and nutrition content, such as almonds, walnuts, and pistachios.

References:
[i] Lăcătușu CM, Grigorescu ED, Floria M, Onofriescu A, Mihai BM. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. Int J Environ Res Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942
[ii] Shah YA, Saeed F, Afzaal M, et al. Biochemical and nutritional properties of wheat bulgur: A review. Journal of Food Processing and Preservation. 2022;46(10):e16861. doi:10.1111/jfpp.16861
[iii] Aune D, Chan DSM, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011;343:d6617. doi:10.1136/bmj.d6617
[iv] Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology. 2022;11(2):239. doi:10.3390/biology11020239
[v] Garg S, Kaul SC, Wadhwa R. Cucurbitacin B and cancer intervention: Chemistry, biology and mechanisms (Review). Int J Oncol. 2018;52(1):19-37. doi:10.3892/ijo.2017.4203[vi] Rahmani AH, Alsahli MA, Almatroudi A, et al. The Potential Role of Apigenin in Cancer Prevention and Treatment. Molecules. 2022;27(18):6051. doi:10.3390/molecules27186051