Pea and Mint Bulgur Wheat Salad

Posted on Feb 20, 2019

Salad can have a habit of being a bit boring, yep I said it salad can be a bit boring. I take a packed lunch with me to work most days and at times it can become a little boring. Same thing day in and day out, that is where this salad can come to the rescue. This pea and mint bulgur wheat salad is packed full of fresh flavours and dressed with a delicate dressing.

A big bowl of fresh and tasty pea and mint bulgur wheat salad |

Pea and Mint

This is a classic flavour combination, usually reserved for soups but also great in salads. I first came across this recipe in the Comptoir Libanais cookbook. In recent years I have become a huge fan of Lebanese food, after spending some time in the Middle East I just fell in love with it. A lot of the dishes are vegetarian-friendly. And in many cases vegan-friendly.

The flavours are fresh and the dishes are often healthy. The food is always well seasoned with fresh herbs and spices.

Pea and Bulgur Wheat Salad dressed and ready to eat |


As with a lot of Middle Eastern food, pomegranate is an integral part of the dish. It adds a lovely natural sweetness and crunchiness to this salad, adding another layer of taste and texture.

This pea and mint bulgur wheat salad makes a wonderful side dish. But it also makes a great lunchbox meal. I have taken it to enjoy at work a few times and it is a wonderful alternative to sandwiches.

Pea and mint bulgur wheat salad along with a portion of the dressing |


The dressing is a simple mix of olive oil and cider vinegar, salt and a little ground black pepper. I like to mix the dressing and keep it on the side until I am ready to eat the salad. This is a really good thing to do if you are taking it to work for your lunch. This will help to keep the delicate flavours of the salad perfect and your bulgur wheat fluffy.

Pea and Bulgur Wheat Salad dressed and ready to eat |

Pea and Mint Bulgur Wheat Salad

A tasty, easy to make salad packed full of flavours and perfect for lunchboxes.
5 from 3 votes
Print Pin Rate
Course: Lunch, Side Dish
Cuisine: Lebanese, Middle Eastern
Prep Time: 10 minutes
Cook Time: 5 minutes
Inactive: 45 minutes
Total Time: 15 minutes
Servings: 4
Calories: 365kcal


  • 300 grams dry bulgur wheat (1 and 1/3 cup)
  • 150 grams fresh or frozen peas (1 cup)
  • 1 small bunch fresh mint leaves roughly chopped
  • 1 small bunch flat leaf parsley leaves roughly chopped
  • 1 medium pomegranate – seeds removed
  • 5 teaspoons cider vinegar
  • 5 teaspoons olive oil
  • 1 pinch salt
  • 1 pinch ground black pepper


  • Place the bulgur wheat in a large bowl and cover it with lukewarm water and leave it for 45 minutes. Then drain any water that is left over in the bulgur wheat and fluff it up using a fork. Then place it to one side.
  • Bring the peas to a light boil in lightly salted water and simmer for 5 minutes. Then place the peas in a bowl of very cold water. This will help the peas keep their bright green colour.
  • Roughly chop up your herbs.
  • Add the cold peas, chopped herbs and pomegranate seeds to the bulgur wheat. 
  • In a small dish mix the cider vinegar and olive oil together along with a pinch of salt and pepper. When you are ready to serve the dish mix the dressing into the salad.  


  • Keep dressing separate if you are not consuming immediately.
  • Keep this salad in the fridge and consume within 3 days.
Nutrition Facts
Pea and Mint Bulgur Wheat Salad
Amount Per Serving
Calories 365 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 1g 5%
Sodium 79mg 3%
Potassium 459mg 13%
Total Carbohydrates 69.2g 23%
Dietary Fiber 16.1g 64%
Sugars 7.3g
Protein 11.6g 23%
Calcium 3%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
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  1. Salads are always best for lunches as they are a full meal and are light as well. I just love your recipe as it is really simple and seems tasteful due to the exotic combination of mint and peas. Can you tell if bulgur wheat is gluten free?

    Post a Reply
    • Hi Corrie, from what I understand Bulgur Wheat is not gluten-free so if you suffer from any kind of gluten sensitivity then I would steer clear. Try using buckwheat (the name is deceiving, its not actually a cereal its a fruit seed!) or even quinoa would be a good alternative.

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  2. beautiful! peas and mint make one of my most favorite combinations and this is a new and delicious way to take advantage of it!

    Post a Reply
    • I couldn’t agree more Grace ๐Ÿ˜€ thank you.

      Post a Reply
  3. I love salads of all types, This looks so delicious and I canโ€™t think of a better way to eat it than how youโ€™ve prepared it here!

    Post a Reply
    • Thanks, Ashley. Bulgur is a bit like that cousin you keep forgetting but actually really like ๐Ÿ˜€

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  4. What a neat dish! Love salads like this — a complete meal. We eat salads like this a lot, so we’d definitely enjoy this. Thanks!

    Post a Reply
    • Thanks, Heather. I totally agree light and fresh is where I’m at right now too.

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  5. What an interesting combo of flavors I have never seen together! I have also never had the experience of eating bulgur wheat before!

    Post a Reply
    • Thanks, GiGi, the flavour combination is very European in style maybe its yet to travel across the Atlantic. Hopefully one day it will head over ๐Ÿ˜€

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  6. Beautiful! I love salad like this – and bulgur is so tasty and easy to work with! Canโ€™t wait to try this, Emma! I also need to check out the Comtoir Libanais!

    Post a Reply
    • Comptoir Libanais is a great place with some great cookbooks, thanks, David.

      Post a Reply
  7. This sounds really fresh and vibrant, I can see it working alongside a few other things or on its own for a light lunch.

    Post a Reply
    • Thanks, Caroline. It does make a great side dish to lots of things.

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  8. Such a gorgeous salad!! It’s perfect for my lunches next week!

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  9. A gorgeous salad!! Love the colors and the pop of crunch from the pomegranate. Great side dish for so many things. Yum. Pinned to all of our favorite boards.

    Post a Reply
    • Thank you, my favourite element is the pomegranate, adds a lovely sweet pop in each bite.

      Post a Reply
  10. Such a pretty and healthful salad! I haven’t had bulgur in a while…need to get some to make this salad soon.

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