This autumn bulgur salad is proof that fall salads don’t have to be all about roasted veggies. It’s quick, fresh, light, and pretty much the perfect bridge between late summer vibes and cozy fall flavors!
I'm currently loving this salad for weekday lunch meal prep (it keeps for several days). It's also the perfect salad or light side for Thanksgiving!
I’m officially in love with this bulgur salad! It’s fresh, crunchy, savory + a little sweet, and totally satisfying! It’s the kind of dish you'll crave on repeat.
Bulgur has been having a moment (thanks, Jennifer Aniston salad), and for good reason. It's chewy, has a neutral flavor, and cooks in no time.
Here, it gets a fall makeover with carrots, cauliflower, celery, arugula, cranberries, and a zippy orange vinaigrette.
Instead of roasted sweet potatoes or squash often found in fall salad recipes (like this spinach and sweet potato salad), we’re keeping the veggies crisp and raw. Think Thanksgiving produce but in a refreshing, light, colorful salad!
Bonus: to make it gluten-free just swap quinoa for bulgur!
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Ingredients & Substitutions
Find the full printable recipe below. Here are a few notes on the key ingredients:
- Bulgur – A quick-cooking grain made from cracked wheat. It has a tender chew and mild flavor that soaks up dressings beautifully. Bulgur comes in different size grains, from fine to coarse. This affects cook time, so just be sure to check the instructions for your particular brand. I used the packaged bulgur from Whole Foods, which requires a 10 minute cook time. You might also find it in the bulk bins.
- Veggies – I used carrots, cauliflower, celery, arugula, and red onion for a variety of colors, textures, and nutrition. Feel free to swap any of these for similar raw veggies. Or toss in some cubed, roasted sweet potato if you feel like it!
- Parsley – Fresh parsley adds bright, herbaceous flavor and I love it as kind of a nod to tabbouleh. It balances the sweetness of the cranberries and orange. I prefer curly parsley to flat leaf.
- Dried Cranberries – The pop of chewy sweetness is so good against the savory notes and peppery arugula. Look for unsweetened or go with dried tart cherries if you prefer less sweetness.
- Toasted Pumpkin Seeds – Nutty, crunchy, and full of healthy fats. Toasting brings out their flavor. Chopped nuts like pecans or walnuts would also taste great!
How to Make Bulgur Salad
- First, rinse the bulgur very well. Cook according to package directions, adding .75 teaspoon sea salt to the water. Then drain and set aside to cool.
- While the bulgur cooks, toast the pumpkin seeds in a dry pan over medium-low heat. Watch them closely and stir frequently so they don't burn. You'll hear some of the seeds pop and they will develop a little color. Set aside to cool.
- To make the orange dressing, simply whisk all of the ingredients in a bowl. Taste and adjust the flavors as desired. It should taste fairly bold in order to stand up to the large volume of bulgur and vegetables.
- Chop all of the veggies, drain and rinse the chickpeas, and add everything, including the cooled bulgur, to a large bowl. Toss with the dressing, cranberries, and pepitas, and season with salt and pepper to taste. Enjoy your bulgur salad now or refrigerate bulgur until ready to serve.
Can I make it in advance?
Absolutely! Other than the arugula, which wilts in the dressing, all of the ingredients hold up well for hours, even overnight. So if you're including arugula or another leafy green, wait and add it just before serving.
Another make-ahead option is to cook the bulgur, toast the seeds, and make the dressing 1-2 days in advance. Store them separately until ready to serve.
Helpful Tips
- Chop veggies small: Tiny bite-size pieces make the salad easier to eat and help ensure you get varied flavors in each bite.
- Balance the dressing: Taste as you go. Add more sweetener if needed or extra mustard if you like more tang.
- Leftovers: The salad keeps for up to 3 days in the fridge thanks to the hearty nature of these veggies.
I hope you enjoy this fall bulgur salad. If you make the recipe, be sure to share your feedback with us in the comments below! ⭐️⭐️⭐️⭐️⭐️
Recipe
Bulgur Salad With Fresh Fall Vegetables
Ingredients
- 1 cup bulgur - or white quinoa for GF
- 2½ cups water
- ¾ teaspoon fine sea salt
- ½ cup raw pumpkin seeds
- 1 cup diced carrot - about 2 medium
- 1 cup small cauliflower florets - or broccoli
- ¾ cup chopped celery - 2 small ribs
- ¾ cup chopped red onion - about half of a large onion
- ¾ cup finely chopped fresh parsley
- 3 cups baby arugula, optional - or chopped kale
- 1½ cups cooked chickpeas
- ⅓ cup dried cranberries
For the Orange Vinaigrette:
- ½ teaspoon orange zest
- ¼ cup orange juice
- ¼ cup extra virgin olive oil
- 2 Tablespoons maple syrup
- 1 Tablespoon whole grain mustard
- 1 Tablespoon white wine vinegar
- 1 clove garlic, minced
- ¾ teaspoon fine sea salt
- black pepper, to taste
Instructions
- Rinse the bulgur very well and drain. Combine with 2½ cups water and ¾ teaspoon salt, and cook according to package directions (I use the 365 brand bulgur which calls for a 10-minute simmer). Drain the bulgur and spread on a plate to cool.
- Toast the pumpkin seeds in a dry pan over medium-low heat. Watch closely and stir frequently so they don't burn. You'll hear some of the seeds pop and they will develop a golden color. Set aside to cool.
- To make the orange vinaigrette, whisk together all of the ingredients in a bowl. Taste and adjust the flavors as desired. It should taste fairly bold to stand up to the large volume of bulgur and vegetables.
- Chop the carrots, cauliflower, celery, red onion, and parsley. If you prefer a milder onion flavor, soak the chopped onion cold water for a few minutes, then drain. If using canned chickpeas, drain, rinse, and pat dry.
- In a large bowl, combine the bulgur with the vegetables and parsley. Note that arugula wilts once dressed, so add it just before serving. Pour in most of the dressing and stir well. Season with salt and pepper to taste. Add the cranberries and pepitas and the remaining dressing. Enjoy your bulgur salad now or refrigerate until ready to serve.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
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