Lunch

Turkish Bulgur Salad with Feta and Walnuts

Name: Turkish Bulgur Salad with Feta and Walnuts
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Cooked bulgur wheat; 15 g Tomato purée; 80 g Red pepper; 100 g Cucumber; 30 g Spring onion; 50 g Feta; 15 g Walnuts; 10 g Olive oil; Juice of half a lemon Lemon juice; Half a teaspoon Chilli flakes; A large handful, chopped Fresh parsley; A handful, chopped Fresh mint

Bulgur coated in tomato purée, chilli and olive oil, with chopped pepper, cucumber and a lot of herbs, under feta and walnuts. 512 kcal.

Calories: 512kcal
Protein: 17g
Fat: 32g
Carbs: 40g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Tree nuts

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked bulgur wheat150 g
Cooked weight.
Tomato purée15 g
Red pepper80 g
Cucumber100 g
Spring onion30 g
Feta50 g
Walnuts15 g
Olive oil10 g
Lemon juiceJuice of half a lemon
Chilli flakesHalf a teaspoon
Fresh parsleyA large handful, chopped
Fresh mintA handful, chopped

Method

While the bulgur is still warm, stir in the tomato purée, oil, chilli flakes and a good pinch of salt until every grain is coated red. Let it cool.
Dice the pepper and cucumber small and slice the spring onions.
Fold the vegetables and herbs through the bulgur with the lemon juice.
Crumble the feta over and break the walnuts on top.

Worth knowing

In Turkey this is dressed with pepper paste. Tomato purée and chilli flakes are the substitute a British supermarket sells.
Feta and walnuts are most of the 32 g of fat. Leave the walnuts out and it drops about 100 kcal and loses the crunch.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.