Bulgar Wheat Salad with Orange Dijon Dressing

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.

Here’s the thing about bulgar 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 bulgar 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 bulgar 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. Bulgar wheat with soy chips is about as exotic as the Stop & Shop gets around here. So that’s what I left with.

Bulgar 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 bulgar 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 bulgar 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.

Like This Bulgar Wheat Salad?

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

Bulgar Wheat Salad with Orange Dijon Dressing

Bulgar 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.


Please leave a comment & rating below or share a photo on Instagram and tag @runningtothekitchen


filed in: Salads
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  1. Michelle@Peachy Palate

    Oh how I wish I could eat bulgar wheat! Could totally sub some buckwheat though or millet maybe. Sounds delicious. Also really wish could get edamame beans here….the only way I’ve found them is as “nuts”.

    1. judy

      Don’t know where you live, but Trader Joe’s sells them frozen in shell and unshelled.

      If you live in Western New York, try Wegmans

      Good Luck

  2. Kathryn

    That dressing sounds really delicious. I love using bulgar wheat and this sounds such a great way to eat it!

  3. Julie @ Table for Two

    this looks really good! it reminds me of fried rice but with bulgar wheat. i need to go to whole foods or something and seek out this bulgar wheat..seems much healthier than regular rice! i like the simplicity of the dressing..dijon mustard in any dressing is always a winner!

    1. Running to the Kitchen Post author

      It’s funny you said that b/c one of the guys eating it on Saturday compared it to fried rice too. He was like “it just needs some bacon or meat!” haha

  4. Deanna

    Its current 6 am in CA, I’m eating pancakes, and I don’t want to describe them or even think about them. Mainly because then I have to think about the fact that I’ve been awake since 4 and out of bed since 5. I feel terrible for everyone who has to deal with me for the rest of today.

    Citrus and dijon really is the best dressing. But I don’t want to think about it either.

  5. Cait's Plate

    Now this is my kinda dish (okay, I know I say that about everything you make, but this really does look so delicious!).

    And I hear you on being an inefficient blogger. It blows my mind to think about how I managed to post 3 times a day, work full time, exercise, have a social life and also get some down time. Where oh where has that productivity gone!?

    1. Running to the Kitchen Post author

      You know…I seriously wondered how you used to do it too! haha Glad you’re more inefficient now, makes me feel better about myself :)

    1. Running to the Kitchen Post author

      Ahh, I love millet. You have to try that stuff! Toast it first with coconut oil, it’s so nutty and delicious :)

    2. Shiralee

      Display them in blue old timey glass ball jars. I love my noodle, nut, spice, and grain display, where I see them all each day and use them often from there.

  6. katie @KatieDid

    I’ve never had bulgar wheat, and probably never will be able to… ha but it looks like a fun grain to experiment with! Fun fun. I was so low on food yesterday I had to resort to a pretty sad looking breakfast that you never could have stomached at 6am either… but desperate times.

    1. Running to the Kitchen Post author

      I had it for breakfast this morning! Not this salad, that would be gross. The leftover plain cooked stuff :)

  7. Margarita

    I have never had bulgur wheat. Is it more like rice or couscous? It looks heartier and grainier than couscous. Also, I love the fresh citrus fruit dressings, sometimes I just squeeze fresh orange juice in my salads and call it good!

    1. Running to the Kitchen Post author

      I’d say more like rice. Chopped up rice. It definitely is heartier and grainier than couscous (which I’m not a huge fan of). The squeeze of orange juice is a great idea for a quick simple dressing. Sometimes I’m just to lazy to dirty another bowl to whisk a dressing up. stealing that idea ;)

  8. Averie @ Averie Cooks

    I’m a huge fan of using oranges as a quick flavor booster to homemade dressings. Good job on this one and with the salad and the flavors…and pics. Gorgeous!

    Congrats on the Top 9 Orange recipes feature (ironically) today, too!

  9. Sarah W

    Your recipe for today was perfect…mostly because my husband went out of town this afternoon and a grain-based vegetarian meal is like the one thing that I CRAVE that he doesn’t ever want to eat. Also, it was perfect because I had ALL the ingredients on hand. When does that happen? ! The dressing is so yummy! Since I was making it into a dinner, I increased the variety of veggies with whatever I had in the fridge (in addition to the corn, edamame, and onions – red bell pepper, sun-dried tomatoes, fresh spinach, basil, and match-stick radishes). This was soo good and totally hit the spot.

    1. Running to the Kitchen Post author

      awesome! I love that you made it the day I posted it :) All those additions sound delicious!

  10. Brittany (Eating Bird Food)

    This dish looks lovely Gina. I really like bulgar wheat but rarely buy it for some reason. Maybe this recipe will inspire me to get some next time I’m grocery shopping.

    I’m the exact same way when it comes to blogging. It takes me forever to get a post completed because I’m doing a million other things online. The internet is just so darn distracting.

    1. Running to the Kitchen Post author

      Seriously. I wish there was a way to lock myself out of doing anything but focusing on my post! I used to be so focused as a student, somehow it’s like I grew into ADD or something!

      1. Brittany (Eating Bird Food)

        YES! I was awesome at studying in school BUT I didn’t study at the computer, nor did I have a blog, twitter or an iphone… all of which are big distractions.

        Oh and there are definitely browser extensions you can use to lock yourself out of certain webpages to keep yourself focused. I’ve looked into them, but haven’t tried any. :)

  11. TastefullyJulie

    Have you been spying on me? Because that is exactly how I write my posts :)
    This looks delicious and I love your serving bowl. Does food fall out of those holes on the sides?

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  13. Betty

    This salad was great! Here in Greece, I have not found edamame, but substituted cooked garbanzos. It was excellent – my husband loved it too. We increased the amount of dressing to our taste.

  14. Mary

    Great recipe! I didn’t have dijon so I skipped it and replaced the corn with orange slices (then used the juice for the rest of the recipe). It was my first time using bulgar wheat but I know I will be using it a lot more going forward! (I boiled a cup of vegetable broth and poured it over 1/2 cup bulgar). Thanks for your recipes!

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  17. Sonali

    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!)


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