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 (if you use vegan cheese!) 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:
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.
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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Tired of simple salads? Try something new and learn how to make a Bulgur Wheat Salad in just a few easy steps.
- 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
- 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
- For the Charred Corn: Place a frying pan over a medium heat.
- 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.
- 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,
- 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.
- 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.
- 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.
- Slice the corn off the cob with a knife.
- Assembling the Salad: Mix the corn, bulgur wheat and chimichurri sauce together and then portion up.
- Crumble the goat’s cheese over the top and tear the basil leaves and sprinkle over too.
- Serve immediately. Enjoy!
- 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