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Bulgur salad with lentils, roasted cauliflower, red bell pepper, dried cranberries, parsley and mint, served in a white bowl.
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Bulgur Salad with Lentils and Cauliflower

A hearty bulgur salad with lentils, roasted cauliflower, fresh herbs, dried cranberries and pistachios tossed in a bright lemon-cumin dressing. Perfect for lunch, meal prep or a flavourful side dish and ready in 30 minutes.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Salad
Cuisine: Mediterranean
Diet: Vegan
Servings: 6 servings
Author: Deryn Macey

Ingredients

For the Bulgur Salad

  • 4 cups chopped cauliflower 375g
  • 2 tsp olive oil
  • 1 cup bulgur uncooked, medium cours, 195g
  • ½ cup dried cranberries 26g
  • 1 red bell pepper diced, 172g, 1¾ cups
  • 1 can (540ml) lentils drained and rinsed
  • ½ cup parsley finely chopped, 15g
  • ½ cup mint leaves finely chopped, 16g
  • ½ cup chopped toasted pistachios optional, 60g

For the Dressing

  • 3 tbsp extra virgin olive oil
  • 1 lemon zested and juiced
  • 2 tsp maple syrup
  • 2 cloves garlic finely grated
  • ½ tsp ground cumin
  • Salt and pepper

Instructions

  • Roast Cauliflower: Preheat oven to 425F. Add cauliflower to a rimmed baking sheet. Drizzle with 2 tsp olive oil. Season with salt and pepper, then toss to coat. Spread out in an even layer. Roast in the middle of the oven for 18-22 min, until tender and golden brown around the edges.
  • Cook Bulgur: In a medium pot, add 1 ¼ cup water. Season with salt. Bring to a boil over high. Once boiling, add bulgur and dried cranberries. Stir to combine. Cover and remove from the heat. Let rest for 16 mins, until all water is absorbed and bulgur is tender. Fluff bulgur with a fork. Allow to cool slightly before tossing salad.
  • Make Dressing: In a large bowl, add olive oil, lemon juice, lemon zest, maple syrup, garlic and cumin. Season with salt and pepper, then whisk to combine.
  • Toss Salad: To the bowl with dressing, add cooked bulgur, roasted cauliflower, peppers, lentils, parsley, mint and pistachios, if using. Season with salt and pepper, then stir to combine. Transfer to a serving platter. Sprinkle more pistachios over top, if desired.

Notes

Pistachios are not included in nutrition facts as they're an optional ingredient.
Store leftover or meal prepped salad in the fridge for up to 4 days.

Nutrition

Serving: 1serving | Calories: 345kcal | Carbohydrates: 57g | Protein: 15g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 32mg | Potassium: 840mg | Fiber: 16g | Sugar: 13g | Vitamin A: 1215IU | Vitamin C: 68mg | Calcium: 70mg | Iron: 6mg