Mediterranean Bulgar and Veggie Salad

This Mediterranean Bulgur and Veggie Salad brings together wholesome bulgur wheat with roasted cauliflower and a blend of bold spices. Fresh Swiss chard, white beans, olives, and grape tomatoes add layers of texture, while parsley and red onion bring a zesty finish. Drizzled with a creamy tahini dressing that’s both tangy and slightly sweet, this salad is a flavorful, nutrient-packed dish that’s perfect for a wholesome, energizing meal!

Serves: 2
Bulgur

• 1 cup organic bulgur wheat, dry
• 1 cup cauliflower, minced, See Chef’s Notes
• 1 Tbsp garlic cloves, minced
• ¼ tsp dried oregano
• ½ tsp ground turmeric
• ¼ tsp salt (optional)
• ¼ tsp ground black pepper (optional)
• 2 cups water, boiling

Bowl Ingredients

• 2 cups Swiss chard, stems removed, leaves thinly sliced
• ¼ cup olives, pitted, diced
• 1 cup grape tomatoes, halved, or cherry tomatoes
• 1 ½ cups white beans, home cooked or BPA-free canned, drained
• ½ cup red onion, diced
• ½ cup parsley, or cilantro, chopped

Dressing

• 1 Tbsp tahini
• 1 Tbsp organic apple cider vinegar
• 3 Tbsps lemon juice, freshly squeezed
• 1 Tbsp maple syrup, or date paste, link in Chef’s Notes

Directions

1. Add the bulgur, cauliflower, minced garlic, oregano, turmeric, 2 tablespoons of the parsley (reserve the rest for later), salt and pepper, if using, to a medium-sized heat-safe bowl.
2. Pour the 2 cups of boiling water over top. Stir, cover and let stand for 15–20 minutes or until the bulgur is tender.
3. Meanwhile, place the Swiss chard in a large colander. Once the bulgur is tender, drain any excess water by pouring it over top of the Swiss chard.
4. Transfer the bulgur and Swiss chard to a large bowl. Add the olives, tomatoes, white beans, red onion, and remaining parsley. Toss until combined and set aside.
5. Make the dressing: Add all dressing ingredients to a small bowl and whisk until combined.
6. Pour the dressing over top of the bulgur bowl and stir to combine.
7. Top with salt, pepper, and crushed red pepper flakes to taste, if desired.

Notes
Gluten-free
Use quinoa, millet or amaranth in place of bulgur wheat. Instead of adding hot water and letting it sit, bring 2 cups of water to a boil, add the grain and other ingredients used in the bulgur wheat, cover and simmer for 25–30 minutes. Let sit, covered, for 10 minutes before fluffing and adding to the remaining salad ingredients in a large bowl.

Mince the Cauliflower
It’s easiest to mince the cauliflower in a food processor, if you have one on hand, by pulsing several times until it’s minced. Otherwise, you can mince the cauliflower by hand with a Chef’s Knife.

Prep Ahead
Make the dressing ahead of time, place in an airtight container or mason jar, and store in the refrigerator for up to 5 days before making this recipe.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days (it gets better as it sits!).