Bulgar Wheat Salad | Day 29 of 31 Days of Salad

Bulgar wheat is a little like magic. Unlike cracked wheat, bulgar wheat is pre-cooked and so it requires minimal cooking time when preparing it. A quick soak in boiling water will do the trick. Bulgar wheat is also very filling which is great if you're trying to make a quick nutritious salad that will stick to your stomach for more than 5 minutes.

Today I made two bulgar wheat salads, one sweet with oranges, walnuts, soft white cheese and honey and another savory with tomatoes, gorgonzola, olives, onions, and cucumbers.

The most traditional salad that uses bulgar wheat is Tabbouleh salad, native of Lebanon, where the bulgar wheat is used more of a garnish than as the main ingredient.

Today I was feeling hungry so I wanted the bulgar wheat to be the main ingredient and everything else to be more of a garnish.

There are a few ways to prepare bulgar wheat. If you're doing a small quantity you can just rinse the bulgar wheat out in several changes of cold water until it fluffs up. If you're doing a bigger quantity, more than just a few tablespoons, than soak 1 cup of bulgar wheat in two cups of hot water and let it stand for 10 minutes. You can also add 1 cup of bulgar wheat to 2 cups of boiling water and stir for 2 minutes before removing it from the heat, then let it sit for for 4 minutes. No mater what method you use make sure you drain the excess water.

Sweet Bulgar Wheat Salad

(printable version)

serves 4

1 cup prepared bulgar wheat

2 oranges peeled, seeded, and sliced into cubes

1/4 cup slices soft white cheese

1/4 cup crushed walnuts

honey to taste

Gently mix all of the ingredients in a medium bowl minus the honey. Add the honey when the salad is ready to be served.

Savory Bulgar Wheat Salad

(printable version)

serves 4

1 cup prepared bulgar wheat

2 teaspoons olive oil

salt and pepper to taste

1 tomato, diced

1 small cucumber peeled, seeded, and diced

1/2 of a medium onion, peeled, shredded

olives to taste

gorgonzola to taste

vinegar (optional)

In a medium bowl season the prepared bulgar wheat with olive oil, salt, and pepper. Add the diced tomato, cucumber, onion, and olives and gently mix. Sprinkle the gorgonzola on top and drizzle with vinegar.

Day 1- Green Papaya Salad
Day 2- Avocado and Mango Salad
Day 3- Eggplant Vinaigrette
Day 4- White and Green Salad: Escarole, Pear, Avocado
Day 5- Salpicao
Day 6- Grated Raw Beet Salad
Day 7- Poppyseed Salad Dressing
Day 8- Orange, Honey, & Coconut Dessert Salad
Day 9- Quail Egg Salad
Day 10-Radish Salad
Day 11-Apple, Parmesan, and Pesto Salad
Day 12-BLT Quinoa Salad
Day 13-Poke Salad
Day 14-Spinach Salad
Day 15-Simple Tropical Fruit Salad

Day 16-Chinese Chicken Salad
Day 17-Brazilian Fruit Salad
Day 18-Cold Cabbage Salad
Day 19-Four Bean Salad
Day 20-Italian Potato Salad
Day 21-Tri-Tip Salad
Day 22-Side-Dish as a salad
Day 23-Candied Pecan Salad
Day 24-Mango Salsa Salad
Day 25-Arugula with Yogurt Dressing and Granola salad
Day 26-Great Ingredients to add to Your Salad
Day 27-The Leftover Salad
Day 28-Endive and Spinach Salad