Bulgur Salad with Lentils and Cauliflower

Why You’ll Love this Bulgur Salad

• Hearty and satisfying. Bulgur and lentils make this much more substantial than a simple vegetable salad.
• Lots of texture. You get chewy bulgur, roasted cauliflower, lentils, fresh herbs and soft cranberries.
• Bright and flavourful. Lemon, garlic and cumin make a simple dressing that complements the roasted vegetables and earthy bulgur.
• Easy to make. The cauliflower roasts while you prepare the bulgur and dressing.
• Great for meal prep. This salad can be made ahead and stored in the refrigerator.
• Naturally plant-based. Bulgur and lentils make this salad hearty enough to serve as a meal without needing meat or dairy.
• Easy to serve. Enjoy it for lunch, pack it for work or serve it alongside your favourite main dish.

Ingredient Notes

Below is a quick overview of what you’ll need to make the recipe and any substitutions you can make. Use the recipe card with the full list of ingredients and measurements at the bottom of the post when you’re ready to make the recipe.

• Bulgur: Use medium bulgur. Fine bulgur cooks/softens much more quickly and has a softer texture. You can use it, but the finished salad will be softer and you should follow the package directions rather than using the cooking method below.
• Dried cranberries: These add little pops of sweetness that balance the savoury roasted cauliflower and lemony dressing. You can substitute raisins or chopped dates.
• Pistachios: These are optional. They add a nice salty crunch, but the salad is still flavourful and satisfying without them. For a more affordable option, use toasted sunflower seeds, pumpkin seeds or sliced almonds. You can also simply leave them out, the salad will be softer and less crunchy, but still delicious.
• Cauliflower: Roasting the cauliflower gives it golden edges and deeper flavor. Cut it into small, bite-sized pieces so it cooks evenly.
• Red bell pepper: Finely diced bell pepper adds freshness, color and a little crunch. You can use any colour or bell pepper.
• Lentils: Canned lentils make this recipe quick and convenient. Drain and rinse them well before adding them to the salad.
• Fresh parsley and mint: The combination keeps the salad fresh and bright. Finely chop the herbs so they distribute throughout the salad.
• Extra-virgin olive oil: Forms the base of the dressing.
• Lemon: Use both the juice and zest for plenty of fresh lemon flavor.
• Maple syrup: Just a small amount balances the acidity of the lemon. You can substitute honey.
• Garlic: Freshly grated garlic gives the dressing plenty of flavour. Fresh garlic is best but you can substitute 1 tsp garlic powder in a pinch.
• Ground cumin: Adds warm, earthy flavor that works particularly well with the lentils, cauliflower and bulgur.

Recipe Variations

This salad is easy to adapt based on what you have on hand while keeping the same balance of hearty grains, vegetables, herbs and bright dressing.

• Swap the dried fruit. Use chopped dates, raisins or dried apricots cherries instead of cranberries.
• Add pomegranate. Replace some or all of the dried cranberries with fresh pomegranate arils and add 1–2 teaspoons pomegranate molasses to the dressing.
• Add harissa. Stir 1–2 teaspoons harissa into the dressing and add a little extra lemon juice to balance the heat. See this Harissa Roasted Vegetable Lentil Salad for inspiration.
• Make it green and extra-herby. Double the parsley and mint and add a handful of finely chopped green onion. Use the same lemon-cumin dressing but add an extra tablespoon of lemon juice.
• Make the lentils crispy. Instead of mixing all the lentils directly into the salad, toss about half with a little olive oil, salt and cumin and roast at 425°F until browned and slightly crisp.
• Use a different grain. If you don’t have bulgur, cooked quinoa, farro or brown rice can be used instead. The texture and cooking method will vary, so prepare the grain according to the package directions.
• Add more roasted vegetables. Replace some of the cauliflower with roasted carrots, sweet potato, squash or red onion.
• Turn it into a more substantial meal. Serve each portion with hummus, warm pita or another source of protein like tofu, chicken or prawns.

How to Make Bulgur Salad with Lentils and Cauliflower

1. Roast the cauliflower. Add the chopped cauliflower to a rimmed baking sheet. Drizzle with 2 tsp of olive oil and season with salt and pepper. Toss well to coat, then spread the cauliflower into an even layer. Roast in the middle of the oven for 18-22 minutes, until tender and golden brown around the edges.
   

2. Cook the buglur. Add 1 ¼ cups water and a pinch of salt to a medium pot. Bring to a boil over high heat. Once boiling, stir in the bulgur and dried cranberries. Cover the pot and remove it from the heat. Let stand for about 16 minutes, or until the water has been absorbed and the bulgur is tender. Fluff with a fork and allow the bulgur to cool slightly before assembling the salad.

3. Make the dressing. Add the olive oil, lemon juice, lemon zest, maple syrup, grated garlic and cumin to a large bowl. Season with salt and pepper, then whisk until combined. Making the dressing directly in the serving bowl means you only need one large bowl for the salad.

4. Mix the salad. Add the cooked bulgur, roasted cauliflower, diced bell pepper, lentils, parsley, mint and toasted pistachios, if using, to the bowl with the dressing. Season with additional salt and pepper, then gently stir until everything is evenly combined.

What to Serve with Bulgur Salad

This bulgur salad is substantial enough to serve on its own for lunch, but it also makes a great side dish.

Serve it with:

• Roasted garlic hummus, tzatziki and warm pita
• Roasted vegetables
• A simple bean or chickpea dish like Chickpea Lentil Salad, Mediterranean Barley Salad, Easy Spiced Chickpeas or Lemon Chickpea Salad
• With this Vegan Lemon Chickpea Orzo Soup
• Grilled or roasted vegetables
• Your favourite plant-based protein like tofu or tempeh

It also works well as part of a larger Mediterranean-inspired spread or the base of a Mediterranean bowl in place of another grain like quinoa or farro. You can use it in this Mediterranean Quinoa Bowl, this Mediterranean Farro Bowl or in this Tofu Hummus Bowl.

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