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Earth Eats: Real Food, Green Living

Bulgur Salad With All The Fixin’s

Learn how to cook bulgur, also called cracked wheat. Then throw together a salad with bulgur, cucumber, tofu, sunflower seeds and fresh herbs.

A few slices of starfruit garnish this bowl of bulgur 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.

Chef Daniel Orr

Chef Daniel Orr is the owner of FARMbloomington and the author of several cookbooks. He draws from a lifelong curiosity about individual ingredients combined with extensive training in the art of finding food’s true essence and flavor. The result is simple, yet sophisticated; the best of American food tempered by classic European training.

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