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Mediterranean Grain Salad

Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.

  • Prep:
  • Total Time:
  • Servings: 1
Mediterranean Grain Salad

Source: Everyday Food, January 2008


  • 1/3 cup medium-grind bulgur
  • Coarse salt and ground pepper
  • 1 cup grape tomatoes, halved
  • 1/2 cup fresh parsley, chopped
  • 1/2 small shallot, minced
  • 1 tablespoon red-wine vinegar
  • 2 teaspoons olive oil
  • 1 ounce fresh goat cheese, crumbled


  1. In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.

  2. Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Cook's Note

Bulgur is precooked wheat that's been dried and cracked. It has a nutty taste and is sold alongside rice in many supermarkets.

Reviews (13)

  • Simco 10 Jan, 2013

    Entranced by the glorious colors of this salad in the pages of the Light&Healthy cookbook, I had to try it out. I follow a strict gluten-free diet and switched out the bulgar for quinoa cooked in vegetable broth. Also threw in some fresh spinach at the end for some extra green. Absolutely perfect.

  • mss4038 4 Aug, 2012

    I love this salad! I make it for lunch often. I have doubled it and enjoyed it for a couple days, so I would say it keeps fine. But if you're planning to serve it to guests, it might be best to prepare it the same day--it is quick and easy.

  • Smasher219 16 May, 2012

    Can you make this a day ahead and let it sit in the fridge? Will it last?

  • mfwa 22 Apr, 2012

    so simple. so tasty. make this now.

  • mfwa 22 Apr, 2012

    so simple. so tasty. make this now.

  • Gnuschi 14 Mar, 2011

    Delicious! Doubled the recipe, used feta cheese instead and added fresh mint, basil and oregano. Will make this again.

  • Lounerd 26 Sep, 2010

    This is sooooo... good! But it's not in the '08 Jan issue it's in the '09 Jan issue.

  • dreamcoil 2 May, 2010

    I'll definitely be making this again. It's super easy to put together, and it's delicious.

    Sokonoski, bulgur is a grain that's often used in Middle Eastern food. I get it at my local grocer in the natural cereals section, but if you can't find it at your local grocer, you can get it at natural food stores and Middle Eastern markets.

  • sokonoski 24 Apr, 2009

    Will someone tell me what Bulgur is and where to get it?

  • Kitty64 21 Apr, 2009

    This is one of my favorite recipes. I sometimes make this without using the Bulgur and it is out of site!

    Thank you Martha Stewart and your team for such wonderful recipes!

  • lindamutzig 16 Jan, 2009

    I'm doing Weight Watchers and found this recipe excellent and filling. When I calculated the points it was only 4 without the cheese. I did add cheese however, I didn't add a whole ounce but instead just sprinkled the top with some feta which was about 1 extra point. However, I found that the portion size was a bit much.

  • celts1 16 Jan, 2009

    200 calories in the bulgar wheat alone, so add in the oil and the rest is pretty much free food. Although, I too think the serving size is a little too generous for one portion.

  • KaterTot 16 Jan, 2009

    Martha has GOT to start putting the nutritional information after these recipies. Not even calories for this??? It seemed like a large lunch amount for someone starting the challenge???

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