Bulgur Salad With Fresh Fall Vegetables
Servings:6 servings
This autumn bulgur salad is quick, light, fresh, and full of crunchy and colorful veggies! Equally as great for meal prep as for Thanksgiving. Swap quinoa to make it gluten-free!Yield: serves 6-8 as a side dish
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 - see Notes for oil free
- 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
Make Ahead Tips – Other than arugula, all of the ingredients hold up well for hours, even overnight. So if you're including arugula or another leafy green, wait to add it before serving.
Another option is to cook the bulgur, toast the seeds, and make the dressing 1-2 days in advance. Store separately until ready to assemble the salad.
Oil-Free Option – replace the olive oil in the dressing with 1 ½ tablespoons tahini and increase orange juice to ⅓ cup.
Store – The salad keeps for up to 3 days in the fridge thanks to the hearty nature of the veggies.
Nutrition
Calories: 335kcal | Carbohydrates: 45g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 0mg | Fiber: 8g | Sugar: 14g
