Mediterranean Bulgur and White Bean Summer Salad

Mediterranean bulgur salad and white bean summer salad with feta is a fresh, satisfying dish that makes healthy eating simple and enjoyable. The salad is Packed with fiber-rich bulgur, creamy white beans, crisp cucumber, juicy cherry tomatoes, briny olives, and tangy feta; every bite delivers bold flavor and nourishing ingredients. A simple lime and olive oil dressing ties it all together, making this salad an easy make-ahead option for work lunches or a light, refreshing summer dinner—it keeps your fridge stocked with ready-to-eat goodness.

I first discovered bulgur through a bowl of classic tabbouleh as a teenager. I’ve been hooked on its nutty texture ever since. I wanted to create a salad with that same vibrant freshness—something even the picky eaters in my house would enjoy. It had to be satisfying, simple to prep ahead, and sturdy enough to hold up in the fridge for several days—a must when you’re working full-time and need reliable meals. With the added bonus of fiber-rich ingredients to support health goals at home, this bulgur and white bean salad hit every mark. Best of all, it’s intensely flavorful and anything but boring.

If you love Mediterranean flavor and easy meals, be sure to try my busy mom-saving Mediterranean pasta dinner. It’s foolproof and delicious, whipped up in just 30 minutes. 

Why You Will Love This Easy Summer Salad

Great for meal prep. It holds up well in an airtight container and makes a healthy lunch or main dish all week long.

Full of texture and flavor. Bulgur wheat, white beans, and feta cheese give it a satisfying bite and a rich, nutty flavor.

It’s easy to make. Just a large bowl and a few fresh ingredients, and you’re set with a simple salad that comes together fast.

What Is Bulgur, Anyway?

Bulgur wheat is a quick-cooking ancient grain made from parboiled, cracked wheat—usually durum. It has a light, fluffy texture and a subtle nutty flavor, perfect for grain salad recipes like tabbouleh salad. While trendy grains like quinoa may get more attention, bulgur is a low-cost, fiber-rich, hearty, versatile option. It cooks fast, pairs well with fresh vegetables and simple ingredients, and makes it easy to build a healthy lunch or main meal without breaking the grocery budget.

​Let’s Make This Mediterranean Bulgur and White Bean Summer Salad

To start, place the bulgur wheat in a small bowl and cover it with one and a half cups of water; the water must be boiling hot. Let it soak and absorb the liquid while you prep everything else. After about 15–20 minutes, stir and taste a small spoonful—the grains should be tender with a slight chew but not hard or unpleasant. Let it soak a little longer, or add more water if it still seems underdone. Once it’s ready, fluff it with a fork and use a small strainer to drain any excess water before adding to the rest of the salad.

Meanwhile, begin prepping the rest of the salad ingredients while the bulgur wheat is soaking. Drain and rinse your white kidney beans (I used white beans)  and place them in a large bowl with one minced clove of fresh garlic.

Next, take about a cup of cherry tomatoes, rinse them, and carefully slice each in half on a cutting board. For the English cucumber, rinse it well, then slice it down the middle lengthwise. Cut each half again lengthwise so you have four long strips, then chop across those strips to make small, bite-sized quarter pieces.

For the fresh  (Italian parsley), rinse it under cold water, lay it out on a clean paper towel, and gently pat it dry—excess water on the herb can water down the dressing ingredients later. Remove the thick stems and coarsely chop the leaves. Dice your red onion and add it to the bowl. 

In another small bowl, whisk together the juice of two limes, a drizzle of extra virgin olive oil, and a half tsp of black pepper. You may think that’s a lot of pepper, but I promise it’s just the right amount for this grain salad. You may also be wondering why there is no salt. In fact, the feta cheese and black olives have enough sodium to make this dish well-balanced, so additional salt isn’t needed.

Finally, add the fully hydrated bulgur to the large bowl with the veggies and beans. Crumble in the feta cheese and the drained black olives, pour in the dressing ingredients and give everything a big toss. That’s it—a delicious salad with bold flavors and wholesome ingredients, ready to serve as a healthy lunch, main meal, or great side dish.

Ingredients:

Note to my Canadian readers: You’re not alone if you’re sourcing these ingredients without relying on U.S.-based imports. Given our country’s current challenges, supporting Canadian-owned businesses and Canadian-made products matters more than ever. Every little bit helps keep our food systems strong, our neighbors employed, and our dollars in our communities.

You will now find more Canadian content on the blog as I continue to source Canadian food brands and products. 

And to our American friends—we still love you! We always have and will. But when possible, we’re leaning toward local to keep our shelves stocked and our people supported.

Bulgur: A quick-cooking grain with a mild nutty flavor that adds heartiness and texture. This staple grain can be easily purchased in Canada at your local Bulk Barn.

Cherry Tomatoes: Juicy and sweet, brightening the salad and adding a pop of color. I used multi-color tomatoes for a fun pop of extra color.

English Cucumber: Crunchy and refreshing, it adds lightness and mild flavor.

Sliced Black Olives: Salty and bold, they balance the fresh ingredients with briny depth. I used Unico brand sliced ripe olives for my salad. Unico has been serving the Canadian market since 1917, making it a reliable name you can count on. 

White Kidney Beans: These are creamy and filling, and they add protein and fiber to make them more satisfying. They are also from the Unico brand.

Flat Leaf (Italian) Parsley: Fresh and vibrant, it lifts the flavor and adds a herbal finish. With summer approaching and it harder to find some fresher produce locally grown, you can easily plant this in a pot on your balcony or in the backyard. It will even survive on your windowsill with bright light. I know I am planting some in my container herb garden this spring. Your local Canadian Tire Garden Center is an excellent Canadian place to find herbs grown in your Province. But be sure to get there on the third weekend in May for your first choice. 

Fresh Garlic: Just enough of that garlic flavor to add depth to the salad.

Feta Cheese: Salty and creamy, feta cheese ties everything together with tangy richness. Saputo brand makes great cheese, and their feta is amazing with just the right amount of saltiness. I used the pre-crumbled, but you can buy the block and easily crumble as much as you wish. 

Black Pepper: Adds a subtle kick and enhances the overall flavor.

Fresh Lime Juice: Bright and zesty brings acidity that balances the richness.

Extra Virgin Olive Oil: Smooth and rich, it binds the dressing and carries the flavors.

Substitutions And Add-Ins For The Bulgur Salad.

Bulgur: Quinoa, couscous, or farro can be used if you prefer gluten-free or want a different grain texture.

Cherry Tomatoes: Grape tomatoes, diced Roma tomatoes, or even regular tomatoes diced will work.

Sliced Black Olives: You can use Kalamata olives for more bite or omit them if you’re not a fan of briny flavor. If you do omit them, be sure to add one teaspoon salt to make up for the salt content. 

White Kidney Beans: Cannellini and garbanzo beans (chickpeas) will also work well in this salad.

Flat Leaf (Italian) Parsley: If you don’t like fresh parsley, try using a bit of fresh mint, dill, or a mix of fresh herbs to adjust to your taste.

Fresh Garlic: May be omitted.

Feta Cheese: Instead of cow’s milk feta, try goat cheese feta,  crumbled queso fresco, or a dairy-free feta.

Black Pepper: This really balances the dressing and should remain. However, leaving it out will be better than using anything else if you have to.

​Fresh Lime Juice: If limes aren’t readily available, fresh lemon juice or a splash of red wine vinegar will work.

Extra Virgin Olive Oil: Avocado, grapeseed, or light neutral oil if preferred.

Expert Tips, Serving And Storing Suggestions For The Mediterranean Salad.

Tip #1: Let the salad sit before serving. Once tossed, let the salad rest in the fridge for at least 15–20 minutes. This gives the bulgur wheat time to absorb the dressing ingredients and helps the flavors meld for a more cohesive, delicious dish.

Tip #2: Use a microplane for citrus zest. To add flavor without extra liquid, zest one of the limes before juicing it. A little lime zest adds a pop of citrusy brightness that takes the dressing to the next level.

Tip #3: Chop ingredients to a similar size. Keep everything—cherry tomatoes, cucumber, white beans, and even feta cheese—chopped to a similar bite size. This makes the salad easier to eat and ensures you get a little bit of everything in each forkful.

This Mediterranean bulgur and white bean summer salad is just as versatile as it is flavorful. Serve it for a healthy lunch, enjoy it as a great side dish, or pair it with grilled chicken or fish for a light and satisfying main meal. It’s perfect for picnics, meal prep, or easy weeknight dinners—and thanks to its fresh ingredients and bold flavors, it’s a salad you’ll look forward to eating.

This salad keeps well in the fridge for up to four days. Transfer it to a covered bowl or reusable meal prep container and stir it before serving. The flavors improve with time, making it a convenient option for lunches or quick dinners throughout the week.

If you try this tasty Mediterranean bulgur and white bean summer salad recipe, don’t forget to leave a rating and comment below! I’d love to hear how it turned out. Feel free to share your favorite brands for feta, olive oil, or white beans. I’m always looking for new and exciting additions to my pantry.