Mediterranean Bulgur Salad

In hopes of avoiding hospital food I’ve been the hunt for some tasty lunches during my clinical rotations. I am lucky enough to have a fridge in the office so it’s been a lot easier to bring healthy options for lunch. This week I made a similar salad to the Southwest Quinoa Salad but put a Mediterranean spin on it! I highly recommend adding a grain to your lunch salads to give you a little bit more protein and whole grain to your lunch time meals. Enjoy!


  • 1 cup bulgur
  • 2 c cold water
  • 1 can garbanzo beans
  • 1 bunch parsley, course chop
  • 4-5 leaves of mint, course chop
  • 3 small cucumbers, chopped
  • 1/2 red onion, diced
  • 2:1 ratio red wine vinegar to olive oil
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon pepper


  1. Add bulgur in water in sauce pan. Bring to boil, cover and simmer until tender
  2. On the side cut up parsley, mint, cucumbers, and onion and add to gallon size zip lock bag. Add drained and rinsed beans to bag.
  3. Cool bulgur and add to bag.
  4. Combine the ingredients in the bag and place in fridge until ready to portion out for lunch.
  5. In a small 4oz mason jar add 4T vinegar to 2T oil. Add oregano, salt and pepper.
  6. Pour dressing over bulgur salad when ready to serve.

This was such a flavorful lunch and I looked forward to eating it everyday! These make ahead salads have been such a lifesaver for me. It can be easy to waste food when you are only cooking for one person. Making your lunch ahead for the week has saved me so much time and has made for really yummy afternoons.

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