I love all whole grains, but I especially have a thing for bulgur. This hearty Bulgur Salad is bursting with flavor and texture, making it my favorite way to enjoy this easy-to-cook-with grain. Roasted grapes add a touch of sweetness, and slivered almonds deliver a nutty crunch, both of which pair perfectly with the savory curry dressing. Toss in as many fresh herbs as you like, and serve warm or cold for a light lunch or dinner side.
This post was originally published on September 9, 2021. It was updated with new recipe information on August 17, 2025.
Today, we are combining two of my favorite things: grain salad and roasted produce. In particular, bulgur salad and roasted grapes. Yep, I went there, and it’s phenomenal.
Though I’ve never really been a fan of raw grapes or raisins (too sweet, too boring), roasting grapes changes the name of the game. It concentrates their sweet flavor and adds much-needed dimension. I went from never buying them to consistently stocking up so I can pop them in the oven. The grapes soften as they cook, but don’t split like tomatoes do. They’re smooth, caramelized, sweet, and juicy with just a hint of crunch.
Paired with fluffy, nutty bulgur, fresh herbs, a curry vinaigrette, and a sprinkle of chopped almonds, the sum is far greater than the parts—sweet, spicy, juicy, crunchy, earthy, and tangy all at once. In short: a must-try, can’t-pass-it-up recipe.
What is Bulgur?
Bulgur is parboiled cracked wheat. When cooked, the grain is tiny, fluffy, and has a mildly savory flavor. It is often used in tabbouleh—a delicious Middle Eastern salad made with fresh herbs, tomatoes, lemon, and olive oil. If you’re a fan of couscous, quinoa, or freekeh, you’ll likely love bulgur wheat.
When choosing bulgur, mind the grind. The wheat is cracked into different sizes—fine, medium, coarse, and extra-coarse. For this recipe, I recommend the most common, medium-grind, though fine or coarse will work in a pinch.
One of my favorite things about bulgur is its simple cooking method. While you can simmer it on the stove, you don’t have to! You can also soak it in hot water or broth for about 10 minutes, or in room-temperature water or broth for about 90 minutes. Choose the method that works best for your schedule and preferences.
Additional Ingredients
Of course, a great recipe is all about the ingredients. Bulgur may be the star of this show, but it is nothing without its supporting cast:
Red Grapes: These sweet, juicy grapes caramelize upon roasting, balancing the dressing’s tart, earthy, and fragrant notes. For a crisper and brighter flavor profile, use green grapes.
Chickpeas: If you ask me, a whole grain salad isn’t complete without grains’ best friend—beans. Their buttery, mild flavor makes the bulgur recipe heartier, tastier, and more nutritious. Other beans will work too, but the texture and size of chickpeas make them my favorite.
Herbs: Simply a must for this bulgur salad! We’re talking any combination of chopped fresh cilantro, dill, mint, basil, and parsley. You really can’t have too many of them. Don’t have or like a certain herb? Simply leave it out and use the rest.
Almonds: For a nutty crunch! Slivered or sliced almonds both work, but slivered are heartier. To make this recipe nut-free, use toasted pumpkin seeds.
Extra Virgin Olive Oil, Salt, and Broth: Toss the grapes with olive oil before roasting to keep them from sticking to the pan. A bit of salt enhances their sweetness. Simmer the bulgur in vegetable stock or broth for extra depth of flavor, or use water for a milder taste.
Curry Vinaigrette
This is one of my favorite vinaigrettes—and that’s saying a lot! It has everything you want in a dressing: tangy, sweet, flavorful, and easy to make (just measure and shake). I’ve streamlined the original recipe, swapping many individual spices for a premade curry powder, making it great for this salad and more! To make it, you’ll need these additional ingredients:
Apple Cider Vinegar: With a tangy and tart but fruity base, it enhances the roasted grapes and adds depth.
Curry Powder: Use your favorite store-bought blend or make your own.
Cumin: Earthy and lightly sweet, it shines here. For the best flavor, use fresh spices within their expiration date.
Maple Syrup: Just a touch for light sweetness.
Dijon Mustard: Contributes a light peppery bite that makes the dressing next-level tasty.
Salt and Pepper: Essential for enhancing all the flavors!
Kashmiri Chili or Cayenne Pepper: Optionally, bring the heat with up to 1/2 teaspoon of ground pepper.
How to Make Bulgur Salad
Come join me in the kitchen as we make this wildly tasty bulgur wheat recipe—it’s fresh, flavorful, and beginner-friendly!
Prepare. Preheat the oven to 350°F. Grab a medium sized (9×9 or so) baking sheet, or prepare a small rimmed baking sheet by lining it with parchment paper.
Roast Grapes. Toss the grapes with olive oil and salt in a baking dish. Spread them in the baking dish and roast for 30 minutes, or until tender.
Cook Bulgur. In a medium saucepan, bring the bulgur and broth (or water) to a boil. Reduce the heat to a simmer, partially cover with a lid, and cook for 10 minutes. Remove from heat, cover fully, and let sit for 5–10 minutes, or until ready to use.
Make Dressing. In a jar with a lid, combine all vinaigrette ingredients. Shake vigorously until well blended.
Assemble. In a large mixing bowl, toss the cooked bulgur with the chickpeas, herbs, roasted grapes, and vinaigrette. Taste and season with additional salt, if needed.
Serve. Top with toasted nuts or seeds before serving.
Jenné’s Recipe Tips
Don’t Overcook: Bulgur can become mushy when simmered too long. Remove it from the heat when it’s al dente—tender, but still lightly firm.
Herb it Up: Fresh herbs take this salad from good to great. Add up to 2 cups of chopped fresh baby dill, parsley, basil, cilantro, or mint. The more, the merrier!
Storage Directions: Leftovers keep covered in an airtight container for up to 5 days. Store the nuts or seeds separately from the salad to keep them crunchy and fresh. The bulgur salad does not freeze well.
Enhance the Flavor: For deeper, nuttier notes, toast the bulgur in a dry skillet over medium-low heat for 2-3 minutes until golden before simmering.
Recipe Variations
Experiment with making this bulgur recipe your own with any of the following adjustments and swaps:
Different Grains: Freekeh, quinoa, couscous, pearl couscous, and brown rice all work well in place of the bulgur. Cooking times will vary, so follow the package directions for your grain of choice.
Switch Up the Beans: For a creamier texture, try navy or cannellini beans. For a nuttier, heartier option, swap in fava or edamame beans. Lima or cranberry beans are also delicious.
Experiment with Nuts and Seeds: Chopped pistachios, hazelnuts, or pecans offer a new twist on the salad’s nutty flavor. For a nut-free twist, garnish with sunflower or sesame seeds instead.
Swap the Seasonings: For an earthier flavor, try garam masala instead of curry powder. For more heat, use Madras curry powder.
Vary the Vinegar: No apple cider vinegar? Red wine vinegar keeps the dressing punchy yet refined, while white balsamic vinegar offers a smoother finish.
Frequently Asked Questions
This recipe for bulgur wheat gets a gold star for being meal prep perfect. It is easy to make, filling, and gets better each day. My only tip is to save the toasted nuts or seeds for serving. Sprinkle them on right before enjoying so they’re still crunchy.
Unfortunately, bulgur is not gluten-free. It is made from wheat and naturally contains gluten. Replace it with quinoa for a gluten-free option.
Though I prefer and recommend medium-grind bulgur, you can use fine for a fluffier salad or coarse bulgur for a nuttier, more textured dish. If using a different grind, be sure to follow the package directions, as the cooking time will differ.
More Bean Salad Recipes
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Preheat the oven to 350°F. Ready a medium baking dish (about 9×9) or prepare a small rimmed baking sheet by lining it with parchment paper.
Toss the grapes with olive oil and salt in a baking dish. Spread them evenly and roast for 30 minutes, or until tender.
In a medium saucepan, bring the bulgur and broth (or water) to a boil. Reduce heat to a simmer, partially cover with a lid, and cook for 10 minutes. Remove from heat, cover fully, and let sit for 5–10 minutes, or until ready to use.
In a jar with a lid, combine all vinaigrette ingredients. Shake vigorously until well blended.
In a large mixing bowl, toss the cooked bulgur with the chickpeas, herbs, roasted grapes, and vinaigrette. Taste and season with additional salt, if needed.
Top with toasted nuts or seeds before serving.
Don’t Overcook: Bulgur can become mushy when simmered too long. Remove it from the heat when it’s al dente—tender, but still lightly firm.
Herb it Up: Fresh herbs take this salad from good to great. Add up to 2 cups of chopped fresh baby dill, parsley, basil, cilantro, or mint. The more, the merrier!
Storage Directions: Leftovers keep covered in an airtight container for up to 5 days. Store the nuts or seeds separately from the salad to keep them crunchy and fresh. The bulgur salad does not freeze well.
Enhance the Flavor: For deeper, nuttier notes, toast the bulgur in a dry skillet over medium-low heat for 2-3 minutes until golden before simmering.
HOW TO TOAST NUTS/SEEDS
Pour nuts or seeds onto a cast iron skillet over medium heat. Spread the nuts evenly. Toast for about 8 minutes, stirring occasionally until the nuts are golden and fragrant.
Alternatively, you can toast nuts and seeds in the oven. Preheat oven to 325°F. Spread nuts evenly onto a baking sheet, and toast for 8-10 minutes until golden and fragrant. If more time is needed, check on the nuts every one minute after 10 minutes to avoid them burning.
Calories: 309kcal | Carbohydrates: 39g | Protein: 6g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.002g | Sodium: 866mg | Potassium: 308mg | Fiber: 8g | Sugar: 9g | Vitamin A: 44IU | Vitamin C: 1mg | Calcium: 53mg | Iron: 2mg
