Name: Baked Bulgur Wheat Salad with Roast Vegetables and Feta
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Ingredients: 200 grams bulgur wheat (1 cup); 2 courgettes/zucchini; 1 bell pepper; 2 red onions; 200 grams cherry tomatoes; 500 ml chicken or vegetable stock; 100 grams feta cheese; chopped parsley or basil (optional, to garnish); 2 tbsp olive oil; 3 cloves garlic (minced); 1 tsp dried oregano; 1 tsp dried basil; ¼ tsp salt; 1 lemon (juice of); 1/8 tsp Black pepper

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Perfect for meal prep, this one pan roasted bulgur wheat salad is easy to prepare and keeps well in the fridge for up to 5 days. You can serve it hot or cold, and it goes well with most proteins or on its own.

I love using bulgur wheat for nutrient dense salads. Packed with fibre and a good source of protein as well as manganese, magnesium, and iron, this little whole grain is a great addition to your diet. A small grain with a chewy texture and slight nutty taste, bulgur is sold dried and needs to be rehydrated before serving.

Typically, bulgur is used to make Tabbouleh salad, but it is sper versatile and you can swap rice or pasta for prepared bulgur in many recipes. If you enjoy this warm bulgur salad then make sure to try my Halloumi Bulgur Salad next.

Warm Bulgur Salad

This one pan method is my new favourite way to prepare bulgur wheat. First, we roast some vegetables in an easy Mediterranean inspired marinade. Then we simply stir in some bulgur wheat and pour over stock before baking in the oven. The bulgur wheat soaks up the stock along with the juices from the roast vegetables, creating a healthy dish full of flavour. And bonus – its all done in one baking dish and apart from a few minutes of prep work it is a very ‘hands off’ dish.

Baked bulgur wheat salad is perfect for meal prep too. It keeps well in the fridge and can be served hot or cold. You can serve it alone for an easy lunch but it also makes a great side for most proteins.

Baked Bulgur Wheat Salad with Roast Vegetables and Feta Cheese in a white baking dish.

Ingredients

Bulgur Wheat – a small cracked whole-grain wheat with a nutty taste and slight chewy texture.
Stock or Broth – you can use chicken or vegetable stock, or 500ml water mixed with 2 teaspoons bouillon.
Courgette/zucchini
Tomatoes
Red Onion
Bell Pepper
Feta Cheese – optional, to crumble in once cooked. Use another cheese like goat cheese or mozzarella.
Easy Marinade: olive oil, garlic, oregano, basil, lemon juice, salt and pepper.

Serving and Storing

One pan bulgur salad is great served alone as per the recipe, or with a simple green salad.

Bulgur salad makes a great side dish for most proteins – try it with grilled chicken or salmon.

This baked bulgur wheat serves 3-4 as a main dish or 6 as a side.

Swap out the vegetables – try butternut squash, aubergine/eggplant or carrots.

Swap the feta for a different cheese – try goats cheese or mozzarella. Or serve bulgur salad with some pan fried halloumi.

Store baked bulgur salad in the fridge for up to 5 days.

Reheat in the microwave or in the oven (add a splash of water and cover with foil then bake for 10-15 minutes). The salad can also be served at room temperature – remove from the fridge 20-30 minutes before serving.

Bulgur wheat prepared with sliced courgette, bell pepper, red onion, tomato, parsley and feta cheese in a large white enamel baking dish.

More Easy One Pan Meals:

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