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  • Prep-time: / Ready In:
  • Makes 8½ cups

Bulgur is a delicious, chewy whole grain that’s prominently featured in Middle Eastern cuisine. Here, we’ve paired it with hearty chickpeas and beans to create a filling salad packed full of fresh flavors. Crunchy celery and peppery parsley add herbaceous undertones while a tomato vinaigrette delivers a sweet, acidic kick to every bite. Served over baby romaine and topped with juicy cherry tomatoes, this bulgur salad is easy to whip up when you’re hankering for a filling meal but are short on time. Another option is to pile everything into a whole wheat tortilla and turn it into a great grab-and-go wrap!

Note that this recipe calls for 4 cups of cooked and cooled bulgur, so be sure to have that ready to go. For 4 cups cooked, start with 1⅓ cups dry bulger and cook according to package directions. For more tips on cooking whole grains, check out our comprehensive guide.


  • ⅔ cup low-sodium tomato juice
  • 3 tablespoons sherry vinegar
  • 2 tablespoons pure maple syrup
  • 1 teaspoon dry mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • 4 cups cooled cooked bulgur
  • 2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
  • 1 15-oz. can no-salt-added small red beans, rinsed and drained (1½ cups)
  • 1 cup thinly sliced celery
  • 1 cup chopped fresh parsley
  • ½ cup finely chopped sweet onion
  • Baby romaine
  • Quartered cherry tomatoes
  • Freshly ground black pepper


  1. In a large bowl whisk together the first six ingredients (through cayenne). Add the next six ingredients (through onion); toss to coat. Arrange romaine on a serving platter. Spoon bulgur mixture over top. Top with tomatoes and sprinkle with black pepper.

Comments (5)

(5 from 2 votes)
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David & Barbara Barnes3 weeks ago
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This salad is delishes! We love bulgur so with the additional ingredients from this recipe, it will go into our weekly rotation. Thanks FOK!

David & Barbara Barnes3 weeks ago
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this salad is delishes. Even better second day. We love bulgur and with the additions from this recipe it will go into our weekly rotation. Thanks FOK!

lorraine baldwin1 month ago
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Can Quinoa be substituted for bulgar?

Mitchell1 month ago
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Quinoa is a very common substitute for bulgar. I don’t see why not.

Debbie1 month ago
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Shelli McConnell

Shelli McConnell graduated with a bachelor of science in consumer food science and a minor in journalism from Iowa State University. She began her career as a home economist in the Better Homes & Gardens test kitchen before moving into an editorial position within DotDash Meredith. She has since freelanced for 25 years and has served as an editorial project manager for many books and magazines, including three editions of the Better Homes & Gardens New Cook Book. She has also developed thousands of recipes for publications including Forks Over Knives magazine; Eat This, Not That!; Diabetic Living; Better Homes & Gardens; The Magnolia Journal; and more. McConnell loves to entertain and inspire, so when she’s not in her office, she’s usually in her kitchen. Find her on LinkedIn.

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