Mediterranean Bulgur Salad with Grilled Flank Steak + Giveaway

This Mediterranean Bulgur Salad with Grilled Flank Steak makes for one heck of a healthy and delicious summer meal!

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Mediterrean Bulgur Wheat Salad: This healthy salad is topped with grilled flank steak for a delicious summer meal!It’s finally time to plant my garden, and I couldn’t be more excited about this! I look forward to this weekend for the entire winter.  Yes, I’m aware it’s now mid-May, but we’ve been known to have late frosts here in upstate New York.  The first year that my wife and I lived up here, I planted the garden way too early and then I was out there covering the little plants with buckets every evening for the next month.  The return of the garden means the return of fresh veggies and grilled dinners on the back porch, too!  I recently discovered a love for bulgur, and this Mediterranean Bulgur Salad with Grilled Flank Steak is one of my new favorite summer recipes.

Mediterrean Bulgur Wheat Salad: This healthy salad is topped with grilled flank steak for a delicious summer meal!So we moved up north right in the middle of winter a couple of years ago.  It was quite an adjustment for this Southern boy.  I spent that first year researching all of the different herbs and veggies that I wanted to plant.  (I think maybe I missed my calling and should’ve been a farmer.)  I discovered a type of kiwi that grows in colder weather, and I’ve now got kiwi vines all down one fence.  (They’ve yet to produce fruit, but I read that it could take up to 5 years.)

I also found out that artichokes and asparagus will grow up here.  Seriously!  I didn’t eat much of either growing up, but I’ve been making up for that in recent years.  So, of course I planted a nice row of asparagus seeds next to a row of artichoke seeds.  And you know what?  They sprouted!  Like the kiwi, asparagus apparently take a year or two to get established, so I was ready for year #2.  But no asparagus.  I saw one or two little shoots come up, but my attempt at growing asparagus failed.  Same with the artichokes.  Not sure what happened there.  On second thought, I do remember seeing the dogs sniffing around that part of the yard a good bit.  Hmmm.  Who knew my dogs loved artichokes and asparagus?  Oh well, I tried!

Mediterrean Bulgur Wheat Salad: This healthy salad is topped with grilled flank steak for a delicious summer meal!If you’ve never tried bulgur before, you might be wondering what exactly it is.  Well, I had the same questions as you, and Bob’s Red Mill was right there with the answers.  (I find their website to be a wealth of knowledge and recipes…so make sure to check it out!)  “Bulgur is a nutritional powerhouse” that is common in a lot of Mediterranean and Middle Eastern dishes.  It’s made from hard red wheat, and it’s cooked in a similar method as rice.

I personally like to toast the bulgur in a frying pan for a few minutes to really enhance its’ nutty flavor.  It’s a great base for summer salads, and it partners quite well with fresh veggies.  This Mediterranean salad is one of my favorite ways to use bulgur, but I’ve also just made a batch of it and topped it with fresh grilled zucchini and squash.  It’s one heck of a delicious (and different) grilled meal!

Mediterrean Bulgur Wheat Salad: This healthy salad is topped with grilled flank steak for a delicious summer meal!

Mediterranean Bulgur Salad with Grilled Flank Steak + Giveaway

This Mediterranean Bulgur Salad with Grilled Flank Steak makes for one heck of a healthy and delicious summer meal!
Print Pin Rate
Prep Time: 20 minutes
Cook Time: 30 minutes
Marinating Time: 1 hour
Total Time: 1 hour 50 minutes
Servings: 4 servings
Calories: 607kcal


For the Grilled Flank Steak

For the Mediterranean Bulgur Salad

  • cups bulgur rinsed
  • 3 cups vegetable stock
  • ¼ cup pine nuts
  • 1 bunch asparagus stalks peeled
  • ¼ cup olive oil
  • Tbsp lemon juice
  • ¼ tsp kosher salt
  • ½ tsp black pepper
  • ½ cup Italian flat-leaf parsley chopped
  • ¾ cup canned artichoke hearts rinsed, drained and coarsely chopped
  • ¼ cup Kalamata olives pitted and coarsely chopped
  • ½ cup feta cheese crumbled


For the Grilled Flank Steak

  • In a small bowl, whisk together all of the marinade ingredients (olive oil, lemon juice, vinegar, garlic, salt and pepper). Use a fork to piece the flank steak in several places, and then place the flank steak in a medium glass baking dish. Pour marinade over the flank steak; cover and refrigerate for 1 hour.
  • Preheat oven to 350°F and grill to medium-high heat.
  • Remove flank steak from the marinade and sprinkle both sides with salt and pepper. Grill the flank steak over medium-high heat until done, about 3-4 minutes per side depending on thickness. Transfer steak to a cutting board and let rest for 5 minutes before slicing.

For the Mediterranean Bulgur Salad

  • Place the dry bulgur in a large pan and toast over medium heat for 5 minutes, stirring frequently. While the bulgur is toasting, bring 3 cups of vegetable stock to a boil in a medium sauce pan.
  • Place the pine nuts on a small sheet pan and toast in a 350°F oven for 8-10 minutes. Remove from oven and set aside.
  • Once toasted, add the bulgur to the sauce pan with the boiling stock. Stir, return to a boil, cover and simmer until bulgur is tender (about 12-15 minutes). Drain off excess liquid.
  • Meanwhile, steam the asparagus for 5-7 minutes. Transfer steamed asparagus to a cutting board and slice into ¾” pieces on a diagonal.
  • Slice the flank steak against the grain into thin slices.
  • Using a small bowl or measuring cup, whisk together the olive oil, lemon juice, salt and pepper.
  • In a large bowl, add the cooked bulgur, asparagus, parsley, and artichoke hearts. Pour the olive oil mixture into the bowl and stir gently until well combined.
  • Place the Mediterranean Salad onto serving plates and top with feta, toasted pine nuts, olives and 1-2 slices of grilled flank steak.

This is a sponsored post written by me on behalf of Bob’s Red Mill.
The opinions and recipe are all my own.

Spiced® is a participant in the Amazon Services LLC Associate Programs and other affiliate services. This means that receives a small commission by linking to and other sites at no cost to the readers.


    1. I’ve never thought about growing kale in our garden, Mike. Great idea! I should pick some up…I love anything that continues to give in the winter. Thanks for the tip!

  1. Love love love the combo of artichokes, asparagus and pine nuts in this bulgur salad! I must say I do love Bob’s red mill – but haven’t tried their bulgur yet.
    I am on year 2 of my asparagus here in HOTlanta and I have had only about 3-4 asparagus shoots sprout up-a chap at home depot told me sometimes it takes longer…so don’t give ’em up to the dogs just yet!
    Btw, Hooooge thanks for hosting this giveaway!!

    1. Thank you so much, Shashi! I love that you are trying to grow asparagus, too. I actually just noticed today that there are a couple of little shoots coming up this year…go figure! Maybe I can get them to turn into actual asparagus…we shall see! And no problemo on the giveaway…Bob’s Red Mill is great, and I highly highly recommend their bulgur. 🙂

    1. Oh, you totally need to try bulgur, Laura…it’s the next quinoa! Seriously, though, it’s crazy healthy and I really enjoy it for yummy summer salads like this one. Don’t you just love this time of the year for fresh produce??

    1. Absolutely, Kit! I love how grilled corn gets that slightly charred flavor. It makes a great addition to summer salads, too!

    1. Grilled chicken + veggies is one of the reasons why I love the summer so much! It’s easy to eat delicious, healthy food! Thanks, Elizabeth!

    1. I love grilled zucchini, too, Carolyn! We always plant a bunch of zucchini (it grows like wildflower up here) and then just grill it up with olive oil + herbs for an easy summer side dish. Thanks for commenting!

  2. Steak kebabs have to be my favorite grilled meat!! But now that I have that out of the way…I LOVE bulgur. I used to eat it all the time when I lived in Africa but stopped for a while. And now I am having a new found love for it, thanks to Bob’s Red Mill. Can’t wait to try this salad!!

    1. Yes, Bob’s Red Mill is awesome!! So glad you rediscovered bulgur…I find that it’s perfect for summer salads! And any occasion to make steak kebabs is a good occasion as far as I’m concerned!

  3. We like to make kabobs with marinated chicken, onions, bell peppers, mushrooms, tomatoes & pineapple.

    1. Hamburgers are a classic, Elle! With Memorial Day coming up this weekend, I was just telling my wife that we need to plan on making some delicious grilled burgers. Thanks for visiting Spiced!

    1. I also love sausage and peppers, Carolsue! But I typically make those indoors in a cast iron pan…I should totally give that a shot on the grill sometime soon. Thanks for visiting Spiced!

    1. Glad you like the steak, Pauline!! But you really should give the Bulgur Salad a shot, too…it’s healthy and really tasty! 🙂

  4. Love the bulgur recipe, will try. Fave summer meal: Grilled veggies, mushrooms, tomato, peppers, onions, asparagus, zucchini in olive oil. Throw on a grilled baguette, too yummy.

    1. Thank you so much, CJ! That grilled veggies with olive oil sounds amazing…especially if it’s spread over a nice crispy baguette. I’m inspired! Thanks for stopping by Spiced!

    1. Lucky you, Rebecca! This salad is one of my favorites for the summer…I hope you enjoy it! Thanks for visiting Spiced. 🙂

    1. Oh man, I love a good grilled pizza, Katharine! In fact, I want to update my pizza dough recipe for the grill. I love my oven-version one, but I need more of a flatbread style for the grill. I think the long weekend is a great time to test some new recipes! Thanks for stopping by Spiced! P.S. I totally agree with you about a wood-fired oven…I would LOVE to have one of those!

    1. You are totally right, Barbara…swordfish is amazing on the grill. I love it with just a little bit of lemon and a dash of salt. So simple and delicious…I haven’t had swordfish in forever. Thanks for reminding me, and thanks for visiting Spiced!

    1. Grilled chicken kabobs are so delicious, Katie! I’m pretty sure I could eat them every night in the summer. Thanks for visiting Spiced!

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