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Bulgur Wheat Salad with Orange Dijon Dressing

This bulgur wheat salad makes a delicious, high protein meal. Dressed with a sweet orange and tangy dijon mustard dressing, you won’t put it down.

Here’s the thing about bulgur wheat salad.

It’s hard to write about at 6:37am.

Was it delicious? Yes.

Did almost all our friends who came over on Saturday night try it and like it? Yes.

This bulgar wheat salad makes a delicious, high protein meal. Dressed with a sweet orange and tangy dijon mustard dressing, you won't put it down.

Have I been sneaking leftover spoonfuls here and there out of the fridge.


I usually write these posts at night, cozied up with a mug of tea and whatever snack sounds good at the moment.

I take my sweet time transferring and editing pictures, I click over to twitter to see what’s going on, I write a little, I have a gchat conversation here and there, I read other blogs and eventually I finish the post and get it scheduled, approximately 2.5-3 hours after I started.

I’m not very efficient.

This bulgar wheat salad is combined with a bright orange dijon dressing for a hearty winter salad.

Yesterday we hiked, Ginger had the best day of her life between running through muddy streams, riding in a Jeep with no windows and visiting my parents’ house with their 2 dogs and when we got home I just wanted to collapse.

I didn’t have the energy for 2.5-3 hours of dilly-dallying.

So I went to bed.

That being said, a bulgur wheat salad is hard to describe when you’re up almost 2 hours before you normally would be and you haven’t even had a cup of coffee yet, let alone breakfast.

Hearty bulgar wheat and orange dijon dressing combine in this healthy salad.

I’ll try though. Just for you guys.

Even though the thought of those onions right now could make me gag.

I’ve actually never cooked with bulgur wheat before this.

I went into the grocery store looking for black rice.

I had visions of it studded with edamame in my head, the colors making a cool contrast between the black and green.

Because picking your meals based on their color combinations is obviously normal. 

I was apparently under some major delusions thinking my crap-hole of a store would actually have black rice.

Ha. Bulgur wheat with soy chips is about as exotic as the Stop & Shop gets around here.

So that’s what I left with.

Bulgur is kind of a fun grain.

It’s chewy, but not as much as wheat berries (like in this wheatberry currant salad) or barley (like in this barley butternut squash salad) would be.

It cooks fast and has a great protein to carb ratio.

I kept the bulgur salad simple with just edamame (every damn pod shelled by hand because the Stop & Shop also doesn’t believe in pre-shelled stuff), corn and a little bit of red onion.

Honestly, this salad is  sort of made by the dressing.

Sweet fresh orange juice + dijon mustard = heaven in your mouth.

It’s bright and refreshing and complements the hearty bulgur really well.

More recipes with fresh orange juice: Orange Turkey Asian Lettuce Wraps and Spicy orange beef carnitas.

Bulgar wheat is used as a base in this healthy salad with fresh corn, edamame and red onion.

Just maybe not at 6am.

Traditionally, bulgur wheat is used in tabbouleh but I tend to swap it out for millet and make this gluten-free tabbouleh instead. Because, hey, why not?

Like This Bulgur Wheat Salad?

Try these other grain based salads too: Strawberry TaboulehBarley Mango Salad or Barley Kale and Cherry Salad.

Bulgur Wheat Salad with Orange Dijon Dressing

Bulgur Wheat Salad with Orange Dijon Dressing

Yield: 4-6 servings
Prep Time: 10 minutes
Total Time: 10 minutes

This bulgar wheat salad makes a delicious, high protein meal. Dressed with a sweet orange and tangy dijon mustard dressing, you won't put it down.


  • 2 cups cooked bulgar wheat
  • 1 cup shelled edamame
  • 1 cup frozen corn, defrosted
  • 1/2 small red onion, diced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon dijon mustard
  • 1/2 lemon, juiced
  • 1/2 orange, juiced
  • 1 teaspoon sugar
  • salt & pepper, to taste


  1. Combine cooked bulgar wheat, edamame, corn and onion in a large bowl. Season with salt & pepper to taste
  2. In a smaller bowl combine remaining ingredients for the dressing and whisk together.
  3. Pour dressing over salad and toss to combine.
  4. Best if refrigerated and left to sit for at least an hour but can be served immediately.


Bulgar wheat is cooked like rice with a 2:1 liquid to grain ratio. For 2 cups cooked, use about 1 cup uncooked.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 146Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 122mgCarbohydrates: 22gFiber: 5gSugar: 3gProtein: 5g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.


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Tuesday 30th of July 2013

Omb I love thank you


Monday 8th of April 2013

Oh wow! I’m totally addicted to mustard so you had me at Dijon! I just have to wait for the icy cold wintery weather to ease up a little and I’ll definitely be putting this on my next salad (although drizzling it over a baked tatie sounds pretty awesome too!)

Day 25: Bulgur Wheat/Barley Salad | New Decade. New 30-Day Challenge.

Thursday 28th of March 2013

[...] in soups and bulgur wheat to make tabbouleh salad. I wanted to try something a bit different. This Orange-Dijon Bulgur Wheat Salad recipe sounded delicious and [...]


Saturday 3rd of November 2012

Totally enjoyed this recipe. Looking forward to following you on my path to a more healthy lifestyle!

Happy Ramblings About a Much Needed Weekend at Home | Lex and Learn

Sunday 14th of October 2012

[...] meal planning for the week; looks like we’ll be eating some eggplant “meatballs,” bulgar wheat salad and roasted veggie [...]

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