Bulgar Wheat Salad
A vibrant bulgur wheat salad packed with broccoli, almonds, and bold spices, dressed in Italian dressing—perfect for a light, nutritious meal or side dish.
Ingredients
Instructions
- In a medium saucepan, bring water and vegetable bouillon cube to a boil.
- Add bulgur wheat and remove from heat.
- Let stand for 30 minutes or until liquid is absorbed and wheat is tender.
- Allow the bulgur to cool.
- Add cooked broccoli, ground flax seeds, sliced almonds, paprika, cumin, parsley, garlic powder, and prepared Italian dressing.
- Toss gently to combine and transfer to a serving dish.
Tips & Substitutions
To enhance the flavor of your Bulgar Wheat Salad, consider adding fresh herbs such as parsley or cilantro. If you don't have vegetable bouillon, you can use homemade broth instead. For added protein, chickpeas or diced tofu can be excellent substitutes for broccoli. Adjust the spices according to your taste; a pinch of cayenne can add a nice kick. This salad is versatile, so feel free to experiment with seasonal vegetables.
Serving Suggestions
Serve this Bulgar Wheat Salad as a light main dish or as a side with grilled chicken or fish, such as Lemon-Garlic Orange Roughy. For a heartier meal, pair it with a slice of crusty bread or a side of Lentil And Mushroom Soup. It also makes a great addition to a picnic spread alongside Mediterranean recipes like Cauliflower-Olive Salad.
Storage & Reheating
Store any leftover Bulgar Wheat Salad in an airtight container in the refrigerator for up to three days. To reheat, simply microwave it for a minute or two until warmed through, adding a splash of water if it seems dry. Alternatively, enjoy it cold straight from the fridge for a refreshing lunch option.
Nutrition & Diet Analysis (per serving)
Each serving of Bulgar Wheat Salad contains roughly 74 calories, with 1g protein, 5g carbohydrates, and 6g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad can be made a day in advance. Just store it in the refrigerator and allow the flavors to meld. The bulgur may absorb more dressing, so you might want to add a bit more before serving to refresh it.
What can I use instead of bulgur wheat?
If you're looking for substitutes for bulgur wheat, quinoa or couscous work well as alternatives. They will provide a similar texture and can be prepared in the same way as bulgur in this salad.
Is this salad suitable for vegan diets?
Absolutely! This Bulgar Wheat Salad is vegan-friendly as long as you use a vegetable bouillon cube. It's packed with nutrients and can be enjoyed by anyone following a plant-based diet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).