30 Minute Meals

Nourishing Barley & Bulgur Salad

Prep

15 minutes

Cook

15 minutes

Yield

6 - 8 as a side salad

This Barley & Bulgur Salad is so nutritious and delicious. The fresh herbs, and nuts really make the perfect flavor combination that is the perfect salad to meal prep.

This nourishing Bulgur Salad is made with whole, healthy ingredients that are good-for-you and delicious. This Bulgur Salad is a great recipe for meal prep. I like to make it on a Sunday and package it up in the fridge to easily grab for a healthy lunch or meal when I’m having a busy week.

❤️ Why You’ll Love Bulgur Salad

Healthy: This Bulgur Salad is full of healthy ingredients that will fuel your body and get you through even the busiest days.
Versatile: You can totally substitute and swap out a lot of ingredients in this Bulgur Salad to make it your own.
Flavorful: The fresh herbs and pistachios just add a little something something – crunch is always great in a salad!

🍲 Ingredients

Barley – Pearl Barley is such an easy grain to swap into a bowl or salad because it’s full of health benefits. It can help ward of all sorts off ailments, and I love the texture and consistency of it.

Bulgur – Bulgur is a whole grain that is packed with vitamins, minerals and fiber. It can help improve digestion and gut health, and is so easy to toss into salad, soups, stews, etc. to add a little bit more of a nutritional boost.

👩‍🍳 How to Make Bulgur Salad

Cook the grains according to package instructions. While the grains are cooking, prepare the salad ingredients and make the dressing by whisking together all of the ingredients and set aside.
Add all of the salad ingredients to a bowl, drizzle the dressing over, toss and serve.

🗒 Tips and Tricks

If you love this salad you’ll also like our Healthy Chicken Salad Recipe
If you can’t find butter beans try cannellini or navy beans

🗒 Substitutions

Bulgur & Barley: You can swap either or both of these with your favorite grains such as quinoa, or brown rice.
Butter Beans: Also knows a lima beans, these can be swapped with your favorite beans or whatever you have on hand.
Vegetables: You can add or swap any of the veggies or herbs with your favorite, or whatever you have in the fridge.

🗒 Best served with

Fluffy Greek Pita Bread
Chicken Souvlaki

👝 How to Store Leftovers

Mix everything together except the herbs, divide into containers and top with fresh herbs. Store in the fridge for 3-4 days. Simply mix together and enjoy when ready to eat.

🤔 Common Questions

Barley has a chewy texture and a nutty flavor.

When cooking it on stovetop it takes 25-30 minutes until cooked and soft.

Bulgur takes about 10-15 minutes to cook. You can also cook bulgur by soaking it in boiling water for about 20-30 minutes.

Nourishing Barley + Bulgur Salad

Video

Ingredients1x2x3x

1 ½ cups cooked pearl barley (about 3/4 cup dry pearl barley)
1 ½ cups cooked bulgur (about 1/2-3/4 cup dry bulgur)
⅓ cup pine nuts, toasted if desired
2 cups chopped or shredded cooked chicken
14 oz can butter beans, drained and rinsed
1 cup marinated artichoke hearts, chopped into 1/2 inch pieces
1 cup chopped spinach
1 ½ cups diced cucumber
1 cup cubed white cheddar cheese
⅓ cup chopped pistachios
¼ cup chopped fresh mint
¼ cup chopped fresh basil

For the dressing

⅓ cup olive oil
½ tbsp dried oregano
1 ½ tsp salt
½ tsp pepper
juice of one lemon
2 tbsp red wine vinegar
2 garlic cloves, pressed
1 tbsp liquid honey

Instructions

Cook the grains according to package instructions. While the grains are cooking, prepare the salad ingredients and make the dressing by whisking together all of the ingredients and set aside. https://www.foodbymaria.com/wp-content/uploads/2024/05/bulgar1.mp4
Add all of the salad ingredients to a bowl, drizzle the dressing over, toss and serve. https://www.foodbymaria.com/wp-content/uploads/2024/05/bulgar2.mp4

Notes

If you love this salad you’ll also like our Healthy Chicken Salad Recipe
If you can’t find butter beans try cannellini or navy beans.
This salad is also great for meal prep; mix everything together except the herbs, divide into containers and top with fresh herbs. Store in the fridge for 3-4 days. Simply mix together and enjoy when ready to eat.

Nutrition

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Nourishing Barley + Bulgur Salad

Ingredients

1 ½ cups cooked pearl barley (about 3/4 cup dry pearl barley)
1 ½ cups cooked bulgur (about 1/2-3/4 cup dry bulgur)
⅓ cup pine nuts, toasted if desired
2 cups chopped or shredded cooked chicken
14 oz can butter beans, drained and rinsed
1 cup marinated artichoke hearts, chopped into 1/2 inch pieces
1 cup chopped spinach
1 ½ cups diced cucumber
1 cup cubed white cheddar cheese
⅓ cup chopped pistachios
¼ cup chopped fresh mint
¼ cup chopped fresh basil

For the dressing

⅓ cup olive oil
½ tbsp dried oregano
1 ½ tsp salt
½ tsp pepper
juice of one lemon
2 tbsp red wine vinegar
2 garlic cloves, pressed
1 tbsp liquid honey