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    You are here: Home / Recipes by Dish / Salad / Bulgur Wheat Salad

    Bulgur Wheat Salad

    28 January 2022 - By Michelle Minnaar
    This post may contain affiliate links.

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    This bulgur wheat salad is going to knock your socks off! If you’re bored of simple salads and want to try something new and exciting, this bulgur wheat recipe is perfect.

    100% vegan and 100% delicious, this dish is flavourful, filling and super healthy to boot! It’s also extremely easy to make – and I’m going to show you how!

    Products you need for this recipe

    Before we get cracking, let’s take a look at a few items you’ll need when it comes to making bulgur wheat salad:

    • Frying pan – get yourself a large, non-stick frying pan
    • Tongs – great for cooking up your corn-on-the-cob
    • Mixing bowl – a small bowl just doesn’t cut it when it comes to mixing up a big salad. Go for a large bowl
    • Food processor – an important item when it comes to mixing up your sauce

    Bulgur wheat salad recipe

    There’s something so satisfying about a tasty, healthy salad. Don’t get me wrong, I love indulging in big rich dishes (I am the Greedy Gourmet, after all).

    Still, when it comes to food that delivers that feel good factor, a fresh, healthy, vibrant salad takes some beating.

    This dish isn’t just any old salad. It’s pretty special, if I may say so myself. The star of the dish is an emerging ingredient on the vegan scene, that’s already a favourite among many chefs and cooks throughout the UK and across the pond in the US.

    Chances are, you’ve heard of bulgur wheat. Maybe you’ve tried it. Maybe it’s your favourite ingredient. Either way, you’re going to love this salad, with its wonderful blend of fresh flavours. There’s so much going on in this dish! 

    You can either serve it up on its own, or as a side dish alongside a main. However you serve it, the taste will blow you away.

    From the charred corn, peppery spinach and the fresh cherry tomatoes to the delicious bulgur wheat, smoky paprika and bright chimichurri sauce, this bulgur wheat salad is bursting with flavour.

    Goat’s cheese and herbs seal the deal. Lunch just doesn’t get any better!

    What is bulgur wheat?

    This latest trendy superfood is actually made in quite a simple way. It’s made from cracked whole wheat kernels of grain, which are then par boiled and dried.

    As it’s already partially cooked when you buy it, bulgur wheat is really quick to cook – you can normally have it ready in around 10 minutes.

    Bulgur wheat is a favourite in Middle Eastern cuisine, where it’s used in the same way as rice or couscous.

    What does bulgur wheat taste like? 

    Like most grains, it doesn’t have a strong taste. What flavour it does have is subtle – that’s why it’s great at soaking up flavours and complementing other flavours in the dish around it.

    Bulgur wheat has a hearty, nutty taste to it, similar to couscous.

    Where does bulgur wheat come from?

    It’s a big ingredient in the Middle Eastern, but bulgur wheat’s origins are actually the Anatolia region in Turkey and the Mediterranean, as well as the Middle East. Cultivated for at least 4,000 years, it’s considered by many to be the very first processed food. 

    Its historic popularity is probably down to the fact that it’s easy to grow, has good nutritional value, is resistant to mould and insects and is simple to prepare.

    The process of making bulgur spread from the Middle East to the Romans and as far as China. Chinese emperor Shen Nung enshrined it as one of the five sacred crops; the Bible references it as being used by Ancient Babylonians; it’s also mentioned in ancient Jewish and Arab texts. 

    Whatever its precise origins, these old-fashioned foodies certainly knew what they were doing. While it’s now considered a modern superfood, bulgur wheat always was a staple food for Ancient communities, who knew the value of this excellent all-rounder. 

    Is bulgur wheat healthy?

    Absolutely! Bulgur wheat is said to be great for heart health. It’s also packed with essential vitamins and minerals, which contribute to overall health and wellbeing. It’s also low in calories, can help with weight loss and is good for gut health.

    Is bulgur wheat vegan?

    Yes, bulgur wheat is a plant-based grain that’s 100% vegan friendly.

    Can you eat raw bulgur wheat?

    No, you’ll need to soak it or cook it before you eat it, as it’s only partially cooked when you buy it from the shops.

    What is healthier: couscous or bulgur wheat?

    With less calories, more fibre and many more nutrients, bulgur wheat is a lot healthier than its cousin couscous.

    What other herbs can I use in this recipe?

    Feel free to experiment with other herbs. Mix up your parsley – use flat leaf parsley or curly parsley, whichever you prefer. You can also try fresh dill or fresh mint.

    What other vegetables can I use?

    Chopped vegetables that you can use include courgettes, carrots, beetroot, celeriac and cucumber. Chopped spring onions are also a good substitute for shallots, or you could.

    Can I add any other flavours?

    For some extra tang, try adding a balsamic glaze. For some fruity sweetness, try pomegranate molasses. You can use lemon juice and lemon zest in place of lime if you prefer.

    Wine pairing

    Pairing wine with a salad can be very tricky. You want something light and fruity that’s not overpowering and complements the delicate taste of the salad.

    Luckily, as bulgur wheat is quite hearty, finding a wine to go with this recipe isn’t too difficult. I recommend a dry German Riesling. A refreshing white, the vibrant acidity works well with the ingredients in this salad.

    You could also dry a Chilean Sauvignon Blanc.

    More healthy recipes

    Let food be your medicine! Treat yourself and feast on these wonderfully healthy recipes:

    • Edamame salad – another terrifically tasty, extremely healthy salad. You won’t forget this one in a hurry!
    • Bok choy stir fry – a seriously underused vegetable, bok choy tastes fantastic and works wonders when cooked up like this
    • Blanched kale – your new favourite side dish. Healthy, delicious and incredibly simple to make. What more could you ask for?
    • Pickled cucumber – you won’t believe the taste of these pickled cucumbers. Next time someone says they don’t like cucumbers, pass them the jar and watch what happens
    • Caprese salad – sometimes, the best things in life are the simplest. This classic Italian salad shows how blissfully simple cooking can be. Three ingredients, minimal fuss and maximum satisfaction

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    Bulgur Wheat Salad


    ★★★★★

    4.8 from 6 reviews

    • Author: Michelle Minnaar
    • Total Time: 30 minutes
    • Yield: 4 servings 1x
    • Diet: Vegetarian
    Print Recipe
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    Description

    Tired of simple salads? Try something new and learn how to make a Bulgur Wheat Salad in just a few easy steps. 


    Ingredients

    Scale

    Charred Corn

    • 28g (2 tbsp) butter
    • 2 corn on the cobs

    Bulgur Wheat Salad

    • 15ml (1 tbsp) olive oil
    • 1 shallot, chopped
    • 150g (¾ cup) bulgur wheat
    • 310ml (1¼ cup) water, boiled
    • 1g (½ tsp) paprika
    • 1 vegetable stock pot
    • 12 cherry tomatoes
    • 200g (7oz) fresh spinach leaves, washed

    Chimichurri Sauce

    • 125ml (½ cup) olive oil
    • 3 cloves garlic
    • 1 shallot
    • 30ml (2 tbsp) red wine vinegar
    • 2 red chilies, seeded
    • 2g (1 tsp) sea salt
    • 9g (½ cup) coriander
    • 9g (½ cup) parsley
    • 1g (½ tsp) ground pepper
    • 30 ml (2 tbsp) 1 lime, juice and zest

    Assembling the Salad

    • 2 goat’s cheese logs, rindless
    • 1 bunch basil leaves

    Instructions

    1. For the Charred Corn: Place a frying pan over a medium heat.
    2. Melt the butter and then fry the corn on the cob. The aim is to have a slight charring to the corn before we turn them. Keep turning until all sides are cooked then remove from the pan and set aside to cool.
    3. For the Bulgur Wheat Salad: In the other pan, heat the olive oil and then add the shallot. Fry for two minutes until they have softened,
    4. Add the bulgur wheat, paprika, vegetable stock pot and 125ml (½ cup) of the water. You’re going to cook this like risotto. After the water has been absorbed then add 45ml (3 tbsp) more and do the same. Repeat this process until you have incorporated all of the water.
    5. Taste the bulgur wheat and if it’s still firm then add a splash more water. If not, stir through the spinach and cherry tomatoes and then remove from the heat and set aside to cool.
    6. For the Chimichurri Sauce: Place all of the ingredients into your food processor and pulse until a thick sauce forms. If you have a large pestle and mortar you can use this too.
    7. Slice the corn off the cob with a knife.
    8. Assembling the Salad: Mix the corn, bulgur wheat and chimichurri sauce together and then portion up. 
    9. Crumble the goat’s cheese over the top and tear the basil leaves and sprinkle over too.
    10. Serve immediately. Enjoy!

    Notes

    • You can leave the goat’s cheese out if you have a vegan to cater for. Alternatively, serve with a suitable vegan cheese substitute.
    • You can substitute the lime for lemon if you like.
    • If you don’t have red wine vinegar then exchange for white wine vinegar
    • Canned corn can be used, just drain and then fry off as above, I just prefer the flavour of the fresh corn.
    • Prep Time: 15 minutes
    • Cook Time: 15 minutes
    • Category: Main
    • Method: Pan fry
    • Cuisine: Mexican

    Keywords: Bulgar Wheat Salad, Mexican Salad, Corn Salad, Mexican Recipe, Salad Recipe, bulgur wheat recipe

    Did you make this recipe?

    Tag @greedygourmet on Instagram and hashtag it #greedygourmet

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    Reader Interactions

    Comments

    1. Jo m welsh

      January 31, 2022 at 8:42 pm

      I love a pesto pasta salad with pine nuts added .

      Reply
    2. melanie stirling

      February 02, 2022 at 11:34 pm

      I love different types of tomatoes in a salad with loads of leaves and some onion and beetroot. I also like homemade coleslaw and potato salad.

      Reply
    3. Carly Belsey

      February 04, 2022 at 5:08 am

      I love a quinoa salad. I usually make it in the summer. It’s really refreshing and delicious and obviously very good for you.

      Reply
    4. Trudie Barnaville

      February 04, 2022 at 8:18 am

      Fantastic ideas
      Love lay out

      Reply
      • Jacqueline Kelly

        February 20, 2022 at 3:12 pm

        I like most salads with chunky veg, nuts, seeds and a dressing of cider vinegar/olive oil/black pepper 😋😋

        ★★★★★

        Reply
    5. Trudie Barnaville

      February 04, 2022 at 8:19 am

      Love bulgur salad going try for valentines

      Reply
    6. claire woods

      February 06, 2022 at 10:53 am

      Greek salad

      Reply
    7. Iain maciver

      February 12, 2022 at 11:17 pm

      Greek salad

      ★★★★★

      Reply
    8. Ben Audsley

      February 13, 2022 at 7:13 am

      i love a ceasr salad !

      Reply
    9. Susan B

      February 13, 2022 at 7:41 am

      Potato salad with beetroot and rocket is always a treat.

      Reply
    10. Kathryn Cox

      February 13, 2022 at 7:45 am

      Beef tomato, mozzarella and balsamic vinegar

      Reply
    11. Roger Bufton

      February 13, 2022 at 9:21 am

      Egg Niçoise salad

      Reply
    12. Annabel Greaves

      February 13, 2022 at 11:50 am

      I love the bulgur salad

      Reply
    13. Matilda Mummery

      February 13, 2022 at 12:28 pm

      I love Caprese salad!

      Reply
    14. Laura Pritchard

      February 13, 2022 at 12:54 pm

      Kale & bulgur tabbouleh with yogurt

      Reply
    15. shellyg

      February 13, 2022 at 2:23 pm

      leaves and lots of them. I couldn’t resist that answer, sorry. lettuce, bay leaves, tomatoes, peppers. whatever I have at home to use.

      Reply
    16. Kevin Honey

      February 13, 2022 at 4:51 pm

      Waldorf Salad!

      Reply
    17. Nigel Soper

      February 13, 2022 at 6:00 pm

      Just ordinary lettuce, cucumber and tomato is fine for me

      Reply
    18. Tayla Courtice

      February 13, 2022 at 6:12 pm

      I love a pesto pasta!

      Reply
    19. Charlotte isobelle

      February 13, 2022 at 9:28 pm

      I love a good salad with couscous and roasted tomatoes.

      Reply
    20. pete c

      February 13, 2022 at 9:51 pm

      various but mustnt have carrot in and I do like spinach and rocket in it

      Reply
    21. Mark R

      February 14, 2022 at 8:47 am

      Homegrown tomatoes with beetroot, spring onion and mixed salad leaves

      Reply
    22. Amber

      February 14, 2022 at 1:52 pm

      Greek Salad

      ★★★★★

      Reply
    23. Natalie Burgess

      February 14, 2022 at 2:22 pm

      Greek salad with extra olives xx

      Reply
    24. Laura F

      February 14, 2022 at 5:03 pm

      Just a boring salad for me; tomatoes, cucumber, lettuce.. nothing fancy.

      Reply
    25. Kim Murray

      February 15, 2022 at 3:40 pm

      Roasted Vegetable Pasta Salad x

      Reply
    26. Rena Plumridge

      February 15, 2022 at 4:33 pm

      Greek salad

      Reply
    27. Edward

      February 16, 2022 at 12:04 pm

      Sadly our Christmas was ruined when our meet wasn’t delivered by the butcher. So we had a vegetarian Christmas dinner and cooked both this and the Aubergine salad which went down extremely well. The family loved it and have all asked for the recipe. It’s a must try if you get a chance!!! Had a lovely Mexican feel to it.

      ★★★★★

      Reply
      • Tammy Neal

        February 27, 2022 at 10:54 pm

        Greek salad x

        ★★★★

        Reply
    28. Rachael Sexey

      February 18, 2022 at 7:28 am

      Definitely Greek Salad

      Reply
    29. Keith Hunt

      February 18, 2022 at 12:05 pm

      Roast vegetable salad with kale pesto

      Reply
    30. Jennifer Toal

      February 18, 2022 at 8:20 pm

      Avocado salad

      Reply
    31. MichelleD

      February 18, 2022 at 10:10 pm

      I love a quorn Caesar salad or a Halloumi and beetroot cous cous salad

      Reply
    32. Mark Mccaffery

      February 19, 2022 at 2:10 am

      My favourite is an egg nicoise salad.

      Reply
    33. Ruth Harwood

      February 19, 2022 at 9:10 am

      Greek salad xx

      Reply
    34. Margaret Mccaffery

      February 19, 2022 at 10:08 am

      My favourite is a Sweet potato Tex-Mex sala.

      Reply
    35. Eileen Hindley

      February 19, 2022 at 10:40 am

      Greek salad

      Reply
    36. Patricia Mccaffery

      February 19, 2022 at 2:36 pm

      Spiced bulgur, chickpea & squash salad

      Reply
    37. Tammy Tudor

      February 19, 2022 at 7:36 pm

      For me it has to be quinoa salad, it’s light but still filling and always more exciting than many other salad dishes

      Reply
    38. Jacqueline Kelly

      February 20, 2022 at 3:07 pm

      Is Bulghur Wheat gluten free?

      ★★★★★

      Reply
    39. Rebecca Sutton

      February 20, 2022 at 11:17 pm

      I enjoy a chicken (Quorn) ceaser salad

      Reply
    40. judy kenendy

      February 21, 2022 at 10:17 am

      Thai salad, carrots, red bell pepper, scallions, radishes, cabbage,dried mango, snowpeas, corriander, mint, dressing, garlic, ginger,sesame oil, soy, siracha, rice wine vinegar, peanut butter

      Reply
    41. Helen Southam

      February 21, 2022 at 1:41 pm

      I love a tomato pasta salad

      Reply
    42. James Travis

      February 21, 2022 at 10:21 pm

      Pesto pasta salad for me

      Reply
    43. Emma Wolski

      February 22, 2022 at 8:59 pm

      I love a goats cheese salad!

      Reply
    44. Angie Jackson

      February 23, 2022 at 2:31 pm

      pomegranate and beetroot salad topped with fried halloumi

      Reply
    45. dana

      February 23, 2022 at 2:45 pm

      a Greek salad with feta cheese

      Reply
    46. AJ

      February 27, 2022 at 10:20 pm

      I love a walnut and pear salad!

      Reply

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    about michelle

    Welcome to my eclectic collection of recipes from all four corners of the world. I hope to inspire you to get into the kitchen and never eat a boring meal ever again. Want to know more?

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