This bulgur salad has a sweet orange and tangy Dijon mustard dressing. Bulked up with edamame, it’s a high-protein side dish that you’ll love.
Bulgur is 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, has an excellent protein-to-carb ratio, and has acquired its most recent fame for being the base of the Jennifer Aniston salad.
I kept this bulgur salad simple with just edamame (every damn pod shelled by hand because I stupidly didn’t buy pre-shelled kind), corn and a little bit of red onion.
Honestly, this salad is made by the dressing. The sweet fresh orange juice and Dijon mustard are a bright and tangy heavenly combination that’s really quite addictive. It’s incredibly refreshing and complements the hearty bulgur really well.
Orange juice works wonders to give savory meals a vibrant lift, like in these orange turkey Asian lettuce wraps and spicy orange beef carnitas.
Traditionally, bulgur wheat is used in tabbouleh, but I tend to swap it out for millet and make this gluten-free tabbouleh or lentil tabbouleh instead.
WHAT IS BULGUR?
Bulgur is a whole grain made from cracked wheat that has been partially cooked. It is a good source of fiber, protein, vitamins and minerals, including iron and magnesium. Extra-coarse bulgur has a chewier texture and is perfect for salads and pilafs.
WHY YOU’LL LOVE THIS BULGUR SALAD RECIPE
Perfect for Meal Prep: This bulgur wheat salad is ideal for meal prep, as it can be made ahead of time and stays delicious.
Versatile Side Dish: It also makes a fantastic side dish for any meal, adding a healthy and flavorful option to your table.
Easily Customizable: This salad is easy to customize, allowing you to add your favorite ingredients, such as nuts, seeds, or different vegetables to suit your taste preferences.
Nutritious and Filling: Packed with protein, fiber, and essential nutrients, this salad is not only delicious but also keeps you feeling satisfied and energized.
Refreshing Citrus Dressing: The sweet orange and tangy Dijon mustard dressing adds a burst of refreshing flavors, making this salad a delightful addition to any meal or as a standalone dish.
INGREDIENT NOTES
Bulgur wheat: The star of this recipe adds a delightful chewy texture and nutty flavor that truly elevates the dish. Its unique texture and flavor perfectly complement the refreshing citrus dressing.
Edamame: This adds a pop of vibrant green color to the dish. It has a tender texture and adds nuttiness and protein to this salad.
SUBSTITUTIONS
- You can use lemon juice for a tangy alternative if you don’t have fresh orange juice.
- You can swap edamame for chickpeas or any other beans for added protein and fiber.
- If you’re not a fan of red onions, you can use green onions for a milder flavor or sweet onions for a touch of sweetness.
OPTIONAL ADD-ONS
Cucumber: Add diced cucumber for a refreshing crunch and extra hydration.
Tomatoes: Cherry tomatoes or sun-dried tomatoes can add pops of sweetness and acidity to the salad.
Bell pepper: Sliced bell peppers can contribute a lovely crunch and vibrant color to the dish.
Fresh herbs: Fresh parsley, fresh dill, and fresh mint can elevate the flavors and add a burst of freshness to the salad.
Feta cheese: Crumbled feta cheese can bring a creamy, tangy element to the salad.
Kosher salt and lemon zest: If you want to enhance the flavors, sprinkling kosher salt and a dash of lemon zest can elevate the overall taste.
Adding these ingredients can bring new layers of flavors, textures, and colors to the salad, making it even more versatile and appealing to a variety of tastes.
Enjoy experimenting with these optional add-ons to create your own personalized version of this delicious bulgur wheat salad!
Like This Bulgur Wheat Salad?
Try other grain-based salads like strawberry tabouleh, barley mango salad or barley kale and cherry salad.
Bulgur Salad with Orange Dijon Dressing
Ingredients
- 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
Instructions
- Combine cooked bulgar wheat, edamame, corn and onion in a large bowl. Season with salt & pepper to taste
- In a smaller bowl combine remaining ingredients for the dressing and whisk together.
- Pour dressing over salad and toss to combine.
- Best if refrigerated and left to sit for at least an hour but can be served immediately.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
Totally enjoyed this recipe. Looking forward to following you on my path to a more healthy lifestyle!
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!
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.
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?
Haha, it does if you’re not careful!
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.
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!
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. :)
True! And the fact that all those things didn’t exist when we were in college just made me feel very old. Ha!
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.
awesome! I love that you made it the day I posted it :) All those additions sound delicious!
mmmm…the texture of the bulgar and edamame with the sweet pop of the corn coupled with a zesty dijon dressing sounds like an absolutely perfect side dish or snack. So creative with your grains and veggies!
thanks for this wonderful recipe that you provide this is really good. :)
This looks so delicious–I love it!
I agree with Julie – I was thinking that this reminded me of fried rice. Looks stunning and this dressing is making my mouth water!