Crunchy Bulgur Salad with Cucumber
Hydrated bulgur salad with cucumber, tomato, bell pepper and onion, dressed with lemon and olive oil.
Let the bulgur become tender and loose before mixing it with chopped vegetables and a simple lemon-and-oil dressing. Chill the salad before serving it cold.
Ingredient allergens
Allergen listDocumented presence
-
Cereals containing gluten
Bulgur
Ingredients without verified allergen data 10
Ingredients without verified allergen data: Water, Cucumber, Tomato, Pepper, Onion, Lemon, Olive oil, Salt, Black pepper, Mint leaves.
Method
- 01
Prepare the vegetables
Wash your hands and thoroughly wash the cucumber, tomatoes, bell pepper and mint. Chop the cucumber, tomatoes, bell pepper and onion into small pieces. Chop the mint leaves.
Ready to continue when: The vegetables are chopped into small pieces and the mint leaves are chopped.
15 min - 02
Hydrate the bulgur
Put the bulgur and salt in a heatproof bowl. Pour the boiling water over them, stir and cover. Let stand for about 20 minutes, or follow the package time if it differs.
Ready to continue when: The bulgur is tender and has absorbed the water.
20 min - 03
Let the bulgur cool
Uncover the bowl and loosen the grains with a fork. Let the bulgur cool before mixing it with the vegetables.
Ready to continue when: The grains are loose and the bulgur is no longer hot.
- 04
Make the dressing
Mix the lemon juice, olive oil and black pepper until the dressing is combined.
Ready to continue when: The juice, oil and pepper are mixed together.
- 05
Mix and chill the salad
Add the cucumber, tomatoes, bell pepper, onion and mint to the cooled bulgur. Add the dressing and mix. Cover and refrigerate for at least 60 minutes before serving.
Ready to continue when: The salad is mixed and chilled after resting in the refrigerator for at least 60 minutes.
60 min
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- TIEMPO-TEMPERATURA.pdf www.aesan.gob.es/AECOSAN/docs/documentos/seguridad_alimentaria/evaluacion_riesgos/informes_c…
- TABLA DE ALMACENAMIENTO EN REFRIGERADOR Y CONGELADOR www.fda.gov/media/76116/download
- Is your lunch salad safe to eat? Occurrence of bacterial pathogens and potential for pathogen growth in pre-packed ready-to-eat mixed-ingredient salads - PubMed pubmed.ncbi.nlm.nih.gov/29230273/
- El truco para que la ensalada preparada aguante crujiente hasta el día siguiente www.aurana.es/el-truco-para-que-la-ensalada-preparada-aguante-crujiente-hasta-el-dia-siguien…
- Ensalada de bulgur · Ensaladas · El cocinero casero elcocinerocasero.com/receta/ensalada-de-bulgur/
- Receta de ensalada de bulgur estoyhechouncocinillas.com/2025/10/ensalada-de-bulgur.html
- Ensalada de perejil, tomate y trigo bulgur - El horno de vapor www.hornodevapor.com/ensalada-de-perejil-tomate-y-trigo-bulgur/
- Receta de ensalada de bulgur I elblogdeceleste elblogdeceleste.com/ensalada-de-bulgur/
- Sorprendentes recetas de ensalada de bulgur para cada ocasión cookpad.com/es/buscar/ensalada%20de%20bulgur
- Ensalada de bulgur mediterraneo - Casa Ruiz casaruizgranel.com/ensalada-bulgur-mediterraneo/
- El control de la temperatura en los alimentos | Consumer www.consumer.es/seguridad-alimentaria/el-control-de-la-temperatura-en-los-alimentos.html
- río y de la congelación ~ INSTITUTO NACIONAL DEL CONSUMO www.dsca.gob.es/sites/default/files/1985abcFrioCongelacion.pdf
- ¡Asegurándonos de que no eres un robot! doi.org/10.4995/thesis/10251/57490
- Mediterranean-Style Bulgur Salad – Community Nutrition Education web.uri.edu/community-nutrition/mediterranean-bulgur-salad/
- ▷ Receta de Ensalada de bulgur | Actualizado septiembre 2026 contexturasysabores.es/ensaladas/receta-de-ensalada-de-bulgur/
- Kidney-Healthy Recipe: Bulghur salad | ERA www.era-online.org/es/recipe/bulghur-salad/
- Ensalada de bulgur con queso feta y pepino, menta y vinagreta de limón okdiario.com/recetas/ensalada-bulgur-queso-feta-pepino-menta-vinagreta-limon-13531556
State: Published after documentary validation; no “Tested” label is shown.