This Middle Eastern bulgur wheat salad is the perfect blend of nutty grains, aromatic spices, and fresh vegetables. Packed with roasted veggies, herbs, and a zesty tahini dressing, it's as nutritious as it is delicious.
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Using grains in salads is one of my favorite ways to create a satisfying, wholesome meal that's packed with nutrients. This Middle Eastern bulgur wheat salad is the perfect example, joining the ranks of my quinoa salad and vegan couscous salad recipes.
Bulgur wheat adds a nutty flavor and a hearty texture to salads, making them more filling and substantial. It's an excellent source of fiber, which aids digestion and helps you feel fuller for longer.
What makes grains so great in salads is their versatility and ease of preparation. Bulgur wheat, in particular, is quick-cooking and absorbs flavors beautifully, making it perfect for busy weeknight dinners or meal prep. It's an excellent way to bulk up your salads, transforming them from simple side dishes into complete, balanced meals.
This colorful bulgur wheat salad celebrates the flavors of the Middle East without skimping on nutrients. It makes a great healthy light lunch, a satisfying dinner, or a crowd-pleasing potluck dish.
Step 1
Place the bulgur wheat in a large bowl, pour over the boiling water, cover, and let sit for 15-20 minutes until the bulgur is tender. Fluff with a fork.
Step 2
Preheat the oven to 400°F (200°C). Toss the eggplant, red bell pepper, zucchini, and red onion with olive oil, cumin, smoked paprika, cinnamon, salt, and pepper. Spread the vegetables on a baking sheet in a single layer and roast for 25-30 minutes, or until tender and slightly caramelized.
Step 3
Heat a dry skillet over medium heat. Add the almonds and toast for 3-5 minutes, stirring frequently until golden and fragrant. Set aside to cool.
Step 4
In a small bowl, whisk together tahini, olive oil, lemon juice, sumac, cumin, garlic, water, pomegranate molasses (if using), maple syrup, salt, and pepper until smooth. If the dressing is too thick, adjust the consistency by adding more water, 1 tablespoon at a time, until it reaches your desired thickness.
Step 5
- Once the vegetables are roasted, add them to the bowl with the bulgur. Stir in the chopped parsley, cilantro, pomegranate seeds, and toasted almonds. Pour the dressing over the salad and gently toss to combine.
- Let the salad sit for 10-15 minutes for the flavors to meld. Serve warm or at room temperature.
Serving Suggestions
- This salad would make a great filling for a falafel sandwich.
- You could use bulgur wheat salad as a filling for roasted red peppers.
- Having a party or get-together? Add this salad to a beautiful mezze board.
- A creamy vegan tomato soup would make a great companion to this hearty salad.
❄️Storage Instructions
To keep your bulgur wheat salad fresh, store it in an airtight container in the refrigerator for up to 3-4 days. If you've already added the dressing, the salad may become slightly softer over time, but it will still be tasty. For optimal freshness, you can store the salad and dressing separately and combine them just before you serve the salad.
I don't recommend freezing this salad. Freezing changes the texture of the veggies too much.
You Might Also Like These Vegan Salads
Shaved Brussels Sprouts Salad With Cranberries and Pears
Roasted Sweet Potato Kale Salad
Buckwheat Salad With Beets & Apples
Roasted Leek And Butter Bean Salad
📖 Recipe
Bulgur Wheat Salad
Ingredients
Bulgur Wheat Salad
- 1 cup bulgur wheat
- 1 ¼ cups boiling water
- 1 medium eggplant cubed
- 1 red bell pepper diced
- 1 zucchini sliced into half moons
- 1 red onion quartered and sliced
- 2 tablespoons olive oil for roasting
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ¼ cup fresh parsley chopped
- ¼ cup fresh cilantro chopped
- ¼ cup pomegranate seeds
- ¼ cup almonds toasted
Dressing
- 2 tablespoons tahini
- 1 tablespoon olive oil
- ¼ cup fresh lemon juice
- 1 teaspoon ground sumac
- 1 teaspoon ground cumin
- 1 garlic clove minced
- ¼ cup water
- 1 tablespoon pomegranate molasses optional
- 1 tablespoon maple syrup
- Salt and pepper to taste
Instructions
- Place the bulgur wheat in a large bowl, pour over the boiling water, cover, and let sit for 15-20 minutes until the bulgur is tender. Fluff with a fork.
- Preheat the oven to 400°F (200°C). Toss the eggplant, red bell pepper, zucchini, and red onion with olive oil, cumin, smoked paprika, cinnamon, salt, and pepper. Spread the vegetables on a baking sheet in a single layer and roast for 25-30 minutes, or until tender and slightly caramelized.
- Heat a dry skillet over medium heat. Add the almonds and toast for 3-5 minutes, stirring frequently until golden and fragrant. Set aside to cool.
- In a small bowl, whisk together tahini, olive oil, lemon juice, sumac, cumin, garlic, water, pomegranate molasses (if using), maple syrup, salt, and pepper until smooth. If the dressing is too thick, adjust the consistency by adding more water, 1 tablespoon at a time, until it reaches your desired thickness.
- Once the vegetables are roasted, add them to the bowl with the bulgur. Stir in the chopped parsley, cilantro, pomegranate seeds, and toasted almonds. Pour the dressing over the salad and gently toss to combine.
- Let the salad sit for 10-15 minutes for the flavors to meld. Serve warm or at room temperature.
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