Give Now  »

wfiu logo
WFIU Public Radio

wtiu logo
WTIU Public Television

Choose which station to support!

Indiana Public Media | WFIU - NPR | WTIU - PBS

Bulgur Salad With All The Fixin's

bulgur wheat salad

We are talking bulgur today, also called cracked wheat.

Like most of the seeds, grains and nuts we cook with, we're toasting the bulgur first. It reduces the moisture and intensifies the flavor, and makes for a crunchier finished product.

To one cup of bulgur, add two tablespoons of olive oil to a hot pan. Keep the pan moving, and you'll see a few brown specks develop on the bulgur. The French call this technique ferré, or "purposely burnt." (Think of the dark, crusty parts on a good loaf of French bread. Same idea!)

Then, add just enough water to cover the bulgur. Turn off the heat and let it sit on the stove to absorb the liquid. When it's tooth-tender, strain off any excess liquid and you're good to go with this recipe.

Bulgur Salad With Tofu, Cucumber And Sunflower Seeds


  • 1 cup cooked bulgur wheat
  • 1/2 cucumber, diced
  • 1/4 cup toasted sunflower seeds
  • 1 pound firm tofu, diced
  • 2 scallions
  • 1/2 cup fresh herbs, roughly chopped (i.e. dill, cilantro, mint, parsley, basil)
  • 3 tablespoons olive oil (the good stuff)
  • 1/2 lemon, zested and juiced
  • salt and pepper to taste
  • mix salad greens, to serve


  1. Combine ingredients in a mixing bowl.
  2. Season to taste. Serve with mixed greens.

Support For Indiana Public Media Comes From

About Earth Eats

Harvest Public Media