Main image of Easy Bulgur Salad in a Jar

Easy Bulgur Salad in a Jar

25 min




Bulgur is most commonly used in the cuisines of countries in the Middle East and Mediterranean Basin. It has a deliciously chewy texture, and a nutty taste, which adds a nice bite to this salad in combination with the tangy dressing and fresh ingredients. We've used coarse bulgur for this recipe, but feel free to use any other type of bulgur or grain you'd like here.


(1 litre jar per serving)


25 min


15 min


10 min

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  • 2 cups (280 g)
    uncooked extra coarse bulgur*
  • 2 cups (480 mL)
  • ¼ cup (60 mL)
    canned tomato paste
  • ¼ cup (60 mL)
  • 2 Tbsp (30 mL)
    olive oil
  • 2 Tbsp (30 mL)
  • 1
    lemon, juiced
  • ½ tsp
  • 2 cups (396 g)
    cooked brown lentils
  • 1
    cucumber, diced
  • 1
    medium red onion, thinly sliced
  • 1 cup (135 g)
    green olives, cut in half
  • 2 cups (360 g)
    cherry tomatoes, cut in half
  • 1 cup (16 g)
    fresh parsley, roughly ripped into pieces

Optional garnish

  • lemon slices
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  1. To a medium pot, add the bulgur* and water, bring to a simmer over medium-high heat. Cover the pot with a lid and let it simmer for 15 minutes. Turn off the heat, give the bulgur a stir and let the bulgur rest covered for 10 minutes. Then rinse under cold water and drain.
  2. To make the dressing, to a medium bowl add the tomato paste, water, olive oil, pomegranate molasses, lemon juice, and salt. Mix well until you reach a smooth consistency.
  3. Fill the mason jars with the dressing at the base, followed by the cooked bulgur, then lentils, cucumber, red onion, green olives, tomatoes, and finally, parsley. Garnish with lemon slices, and enjoy this delicious and refreshing salad!


  • * Variations: there are many different varieties of bulgur; be sure to cook yours according to the package instructions. If you don't have bulgur, feel free to use another grain like quinoa, couscous, or rice instead.
  • ** Pomegranate molasses can be found in many Middle Eastern or Mediterranean supermarkets. If this ingredient isn't available to you, try substituting it with pomegranate juice and maple syrup, or cranberry juice concentrate.


  • The salad can be stored in mason jars in the fridge for up to 4 days.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 32%

uncooked extra coarse bulgur

Proteins 16%

cooked brown lentils

Fruits & Veggies 52%

canned tomato paste



medium red onion

green olives

cherry tomatoes

fresh parsley

No significant sources of calcium

olive oil

green olives

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Ellen - July 23, 2021, 12:51 a.m.

This has become a staple in my lunch rotation, stacked into small mason jars and they stay fresh all week! I do find the tomato paste in the sauce to be a bit overwhelming so I’ve been upping the pomegranate molasses to 3-4T which in my opinion balances everything out perfectly

PUL Team - July 25, 2021, 2:22 a.m.

Thank you for sharing, Ellen, we're so thrilled you're enjoying this one :)

lucy - July 11, 2021, 5:35 p.m.

i literally made this every day for like a month. must try 🤎

Céline - July 10, 2021, 10:41 p.m.

It was good. But I have had even better recipes from pickuplimes.

Ruben M.C - July 8, 2021, 10:57 p.m.

This salad is my current obsession! And living in Saudi means an endless supply of pomegranate syrup to make this dressing :D I am actually bringing a few bottles to my family over the summer, so they can try this recipe! It's Bomb!

PUL Team - July 11, 2021, 3:01 p.m.

So kind of you to bring pomegranate syrup to your family, Ruben! We hope they love the recipe 😃

Hannah Crompton - July 8, 2021, 5:58 p.m.

Love this recipe sooo much! Had a bit of trouble finding the pomegranate syrup at first but the recipe is so yummy!

PUL Team - July 9, 2021, 9:43 p.m.

So glad the hunt for pomegranate syrup was worth it, Hannah! Thank you for the review 😃

Cris S - June 5, 2021, 3:56 p.m.

I find this recipe very enjoyable but mostly in the first two days. The chewiness of the bulgur is great!

Mia - April 29, 2021, 7:23 a.m.

What an awesome homepage, so detailed and userfriendly, great job!!
Greetings from Vienna (Austria)

PUL Team - May 1, 2021, 6:10 a.m.

We're so grateful for the feedback, Mia! Lots of love to Vienna ✨

Shradha - March 24, 2021, 8:26 p.m.

Never disappointed. Thanks so much for sharing this recipe. I'm so not a salad person, but have tried almost all your salad recipes and enjoy them all. This one was especially hearty! I added a bit of hot sauce to make it spicy!

PUL Team - April 2, 2021, 6:24 a.m.

Hot sauce sounds yummy! Thank you for sharing, Shradha - it's so appreciated 😀