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This hearty Bulgur Salad with Lentils and Cauliflower combines chewy bulgur, roasted cauliflower, tender lentils, fresh parsley and mint, dried cranberries and crunchy pistachios. Everything is tossed in a bright lemon-blockin dressing for a satisfying salad that works well for lunch, meal prep or serving as a side dish.
The roasted cauliflower adds caramelized, savoury flavour, while the cranberries and pistachios give you a sweet-and-crunchy contrast in every bite.
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 blockin 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.
What is bulgur?
Bulgur is a whole grain made from cracked, parboiled wheat. It has a slightly nutty flavor and pleasantly chewy texture and cooks much faster than many other whole grains.
Bulgur comes in different grinds, from fine to coarse. For this salad, I recommend medium or coarse bulgur because it holds its texture well alongside the lentils and roasted vegetables.
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 blockin: 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 mol***es 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-blockin 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 blockin 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
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.
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 ***embling the salad.
Make the dressing. Add the olive oil, lemon juice, lemon zest, maple syrup, grated garlic and blockin 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.
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.
Expert Tips
Use the right bulgur. Medium or coarse bulgur gives this salad a chewy texture that holds up well with the lentils and roasted cauliflower. Fine bulgur will produce a softer salad.
Bulgur cooks by absorption in this recipe. Bring the water to a boil, stir in the bulgur, then remove the pot from the heat, cover and let it stand until the water is absorbed. There’s no need to simmer it on the stovetop.
Don’t overcook the bulgur. Once the water is absorbed and the grains are tender, remove lid and fluff immediately with a fork. Overcooked bulgur can make the finished salad soft or mushy.
Give the cauliflower room. Spread it into a single layer with some space between the pieces. Crowding the pan traps steam and prevents the cauliflower from developing those browned edges.
Cool the bulgur slightly. It doesn’t need to be cold, but letting it cool for a few minutes before combining prevents the fresh herbs from wilting.
Taste after everything is combined. Grains and lentils absorb dressing, so the salad may need another squeeze of lemon or pinch of salt just before serving.
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:
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.
Recipe FAQs
What type of bulgur is best for salad? Medium or coarse bulgur is best for this salad because it has a firm, chewy texture that holds up well with the lentils and roasted vegetables. I used medium-coarse bulgur. Fine bulgur is softer and absorbs water more quickly, so it will give the salad a different texture. If using fine bulgur, prepare it according to the package directions rather than using the method in this recipe. Is bulgur gluten-free? No. Bulgur is made from wheat, so it is not gluten-free. Can I use fine bulgur? I recommend medium or coarse bulgur for this recipe. Fine bulgur has a different texture and absorbs water more quickly, so it won’t produce exactly the same result. Can I use dried lentils intead of canned? Yes, but they will need to be cooked separately before adding them to the salad. Canned lentils are used here to keep the recipe quick and convenient. Is this salad warm or chilled? You can serve warm is serving right away. If you prefer to serve it cold, chill in the fridge until serving. Both ways are good. How long does bulgur salad last? Stored in an airtight container in the refrigerator, this salad will keep for up to 4 days. Can I make this bulgur salad ahead of time? Yes. This is a great make-ahead salad. You can prepare the entire salad several hours ahead and refrigerate it until you’re ready to serve. The flavours have time to come together as it sits, making it a good option for meal prep, packed lunches and entertaining. For the best texture, you can reserve some of the toasted pistachios and fresh herbs and add them just before serving. Let the salad sit at room temperature for a short time before serving if you prefer it less chilled.
How to Store
Store leftover bulgur salad in an airtight container in the refrigerator for up to 4 days.
If you’re using pistachios, they will soften slightly as they sit in the dressing. If you are making the salad specifically for meal prep, reserve some nuts to add just before eating for extra crunch.
While you could freeze this salad up to 3 months in a freezer-safe container or freezer bag, it’s best enjoyed fresh as the texture will change after thawing.
If you make this recipe, please consider leaving a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. Thanks for trying my recipes! – Deryn
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
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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 blockin. 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.
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.
Serving: 1serving, Calories: 345kcal, Carbohydrates: 57g, Protein: 15g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 32mg, Pot***ium: 840mg, Fiber: 16g, Sugar: 13g, Vitamin A: 1215IU, Vitamin C: 68mg, Calcium: 70mg, Iron: 6mg
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