Minted Bulghar Salad in a White, Square Dish

Minted Bulghar Salad with Pine Nuts and Feta – an easy vegetarian meal

A Vegetarian Salad with Greek Flare

This vegetarian dish is the heart of my aphrodisiac plan for a romantic Greek-inspired dinner for two. The meal is an homage to Eros, God of Love. And it’s a light, vegetarian affair filled with traditional Greek flavors. This Minted Bulghar Salad offers big flavor without meat. It’s made with bulghar wheat, (also called bulgar), which is a protein-rich whole grain.

What is Bulghar?

Although it isn’t used frequently in American cuisine, bulghar wheat is used frequently in Middle Eastern cooking. It’s made from dried, cracked wheat and, when cooked, has a consistency that’s like a cross between quinoa and barley. A whole grain, it happens to be rich not only in fiber but also manganese, a nutrient vital to sexual health. And a one-cup serving offers about six grams of protein.

I flavor this bulghar salad with salty feta, the crunch of pine nuts and a sprinkling of aphrodisiac mint. Of course, if you miss the meat, you can always top the salad with sliced, grilled chicken breast or even a little steak. But then it’s no longer a light meal!

As I mentioned earlier, I created this dish as part of a whole menu inspired by the Greek God of Love. Get into the spirit with my Eros-themed plan.

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Minted Bulghar Salad in a White, Square Dish
Minted Bulghar Salad with Pine Nuts and Feta
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins

Cookbook author Diane Brown recommends this salad as the centerpiece of a vegetarian, Greek-themed dinner. It offers the nutrition of bulghar with the salty flavor of feta, crunch of pine nuts and the bold flavor of mint. 

Course: Main Course
Cuisine: Greek
Keyword: Bulghar
Dish Type: Salad, Side Dish
Cooking Style: Easy, Vegetarian
Diet and Health: Healthy
Ingredient: Bulghar
Servings: 2 cups
Created by: Diane Brown
  • ½ cup medium grain bulgur
  • 1 ¼ cups water
  • 3 Roma tomatoes seeded and diced
  • ¼ cup green onions chopped white and some of the green, about 2 green onions
  • ¼ cup loosely packed roughly chopped mint leaves
  • ½ cup crumbled feta cheese
  • 2 tbsp toasted pine nuts
For the dressing:
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 tsp minced garlic
  • Pinch kosher salt
  • 1 tbsp extra-virgin olive oil
  1. Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
  2. Prepare dressing: in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings. In a large salad bowl, toss together tomatoes, green onions and mint. Add bulgur.
  3. Pour dressing over salad, toss to combine. Top with feta and pine nuts. Serve.
  4. Arrange all three salads on a platter and serve with pita bread.

If you enjoy this bulghar salad recipe, be sure to check out the rest of the menu:

Traditional Hummus
Roasted Eggplant Puree
The Aphrodisiac, a lovers’ cocktail


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