Warm Mediterranean Eggplant and Bulgur Salad with Feta

10 min to prepare, 30 min in the oven for an easy, refreshing warm Mediterranean Eggplant and Bulgur Salad with feta, zucchini, olives. Perfect for a crowd, for parents, toddlers, adaptable for picky eaters, baby-led weaning and for lunch or dinner.

Why we love this mediterranean bulgur salad

• Refreshing taste of Mediterranean 
• Easy summer roasted vegetable salad recipe - 10 min prep, 30 min oven
• Light summer lunch, light dinner or tasty side dish
• Kid-friendly salad with an Mediterranean salad dressing of balsamic vinegar, olive oil and mustard
• The bulgur is oven cooked - yep 
• Energy-loaded nutritious vegetarian dish filled with carbohydrates, protein and fat. And plenty vitamins and minerals too
• Baby-led weaning friendly, easily adapted to picky eaters and toddlers

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Ingredients

Let's talk about what makes this dish so special:

• Eggplant: Adds a rich, meaty texture with a hint of sweetness when roasted.
• Bulgur: This whole grain provides a hearty base and a dose of fiber to keep you feeling full and satisfied.
• Cherry Tomatoes: Bursting with juicy flavor, these little gems add a pop of color and freshness to the salad.
• Feta Cheese: Its creamy, tangy goodness perfectly balances the other ingredients. And it is my favorite type of goats cheese. 
• Olives: Whether you prefer briny Kalamata or mild green olives, they bring a salty kick that complements the dish beautifully.
• Olive Oil: Used for roasting the vegetables and creating a luscious dressing, olive oil adds richness and depth of flavor.
• Salt and Pepper: Essential for seasoning and enhancing the natural flavors of the ingredients.
• Balsamic Vinegar and Mustard: The dynamic duo behind our flavorful dressing, adding acidity and a touch of complexity.

How to Make This Bulgur Wheat Salad

1. Preheat the oven to 180°C / 350°F.
2. Wash and cut the zucchini and eggplant into pieces about 1 cm thick. You can peel the skin off also if you wish. For baby-led weaning, peel the eggplant and zucchini and cut the veg the width and length of about 2 adult fingers stuck together. Omit the salt.
3. Wash about half of the cherry tomatoes and cut in halves.
4. Combine vegetables in a large bowl, add the 2 tablespoon of olive oil, salt and pepper and mix everything with your hands.
5. Line an oven baking sheet with parchment paper and place the veggies on the baking tin.
6. Bake for about 30 minutes. Until soft but now overbaked (for baby-led weaning and pincer grasp you want them to be soft enough so you can mash them between your fingers).
7. Meanwhile, place the bulgur in a baking dish and add water and place in the oven for 20 minutes. Allow to cool for about 20 minutes. (You can also cook bulgur in a large saucepan on the stove but I prefer to just pop everything in the oven)
8. Cut the feta into cubes, olives into halves and the rest of the cherry tomatoes into halves. If the olives have a seed, remove it.
9. Prepare the mediterranean balsamic vinegar dressing - mix the olive oil, balsamic vinegar and mustard in a small bowl. 
10. Once the veggies are baked, take out from the oven and allow to cool for about 20 minutes.
11. Place the cooled roasted veggies into a serving bowl, add the feta, olives, fresh cherry tomatoes and cooled bulgur and mix.
12. Pour the dressing over the salad before serving and mix. 

Salad is best served at room temperature. 

Additions

• Fresh Herbs: Sprinkle some fresh mint or flat leaf parsley for an extra burst of flavor.
• Red Onion: Thinly sliced red onion adds a zesty kick and a pop of color. Or some fresh green onions. 
• Bell Peppers: Add some bell peppers to the baking tray with the rest of the vegetables.
• Pomegranate Seeds: For a touch of sweetness and a delightful crunch.
• Toasted Pine Nuts: Adds a nutty flavor and a satisfying crunch to the salad.

Variations

• Middle Eastern Twist: Swap the feta for crumbled goat cheese and add a tahini drizzle for a creamy finish.
• Greek Inspired: Add some chopped cucumber and a squeeze of lemon juice for a refreshing twist.
• Sundried Tomatoes: For an intense burst of flavor, toss in some chopped sun-dried tomatoes.

How To Serve Bulgur Salad to Babies And Toddlers?

Babies

• Omit salt from the recipe
• Omit feta and olives due to sodium
• Omit cherry tomatoes as they present a choking hazard unless you have really big ones that can be quartered so baby can hold them easily

• Baby-led Weaning
  • Peel the zucchini and eggplant and cut into the width and length of two adult fingers stuck together
  • Serve with bulgur wheat on a preloaded spoon

• Toddlers
  • Serve the same as for parents but keep feta on the lower end because of the high sodium content
  • For picky eaters you can separate the ingredients as in the photo below

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Just note that the vegetables may release some excess liquid as they sit, so you may want to drain it before serving.

FAQ

There you have it, folks - a tasty, nutritious, and oh-so-satisfying warm Mediterranean Eggplant and Bulgur Salad with Feta. Give it a try for your next meal and let the flavors whisk you away to the shores of the Mediterranean. Enjoy!