Bulgur Salad with Apricots, Radicchio, Herbs, and Walnuts
Sweet, bitter, and crunchy elements unite in a vibrant, nutrient-rich dish.
This colorful bulgur salad brings together chewy, nutty whole grains with a blend of sweet dried apricots, bitter radicchio, fresh parsley and mint, and crunchy toasted walnuts. Finished with a bright lemon-olive oil dressing and a hint of honey, it’s a nutritional powerhouse that’s both hearty and light, perfect as a main lunch or a side dish. Enjoy it cold or at room temperature and discover a world of flavor and texture in every bite.
Why This Recipe Works
- Contrast of Flavors and Textures: Chewy bulgur, juicy apricots, crisp radicchio, crunchy walnuts, and soft fresh herbs create interest in every mouthful.
- Balanced Sweetness and Bitterness: The sweetness from dried apricots and honey is balanced by bitter radicchio and tangy lemon juice.
- Nutritious Ingredients: Whole-grain bulgur is high in fiber and protein, fresh herbs add micronutrients, and walnuts provide healthy fats.
- Make-Ahead Friendly: This salad holds up well in the refrigerator and tastes even better as flavors meld together.
- Adaptable Base: Easily swap in other dried fruit, nuts, or greens to suit your preference or pantry contents.
What is Bulgur Wheat?
Bulgur is a quick-cooking, parboiled whole grain made from dried, cracked wheat berries. Available in different grinds from fine to hearty coarse, it is a staple in Middle Eastern and Mediterranean cuisines. Bulgur absorbs flavors well, has a nutty taste and chewy texture, and is a main ingredient in dishes such as tabbouleh and kibbeh. It’s renowned for its nutrition—packed with fiber, protein, vitamins, and minerals—making it an ideal base for salads.
Key Ingredients and Substitutions
- Bulgur Wheat (#3 Coarse): Provides chew and substance. Substitute with farro, quinoa, or couscous if needed.
- Radicchio: Adds color, crunch, and a gentle bitterness. Sub with endive or purple cabbage for a milder alternative.
- Dried Apricots: Lend chewiness and sweetness. Golden raisins or dried cherries also work well.
- Fresh Parsley & Mint: Deliver herbal freshness and brightness. Use cilantro or basil for a different profile.
- Scallions (Green Onions): Provide gentle sharpness. Red onion or shallots may be used.
- Walnuts: Toasted for aroma and crunch. Pecans, almonds, or pistachios make suitable substitutes.
- Lemon Juice: Offers acidity and freshness. Substitute with white wine vinegar or a mix of citrus juices if desired.
- Olive Oil: Use extra virgin for a fruity, peppery note.
- Agave Nectar or Honey: Adds a touch of sweetness that binds the dressing together. Maple syrup can also be used.
Table: Ingredient Overview and Substitutes
| Ingredient | Purpose | Possible Substitutes |
|---|---|---|
| Bulgur (coarse) | Hearty base, chewy texture | Farro, quinoa, couscous |
| Radicchio | Bitter crunch, color | Endive, purple cabbage |
| Dried Apricots | Sweet chewiness | Dried cherries, raisins |
| Parsley, Mint | Herbal freshness | Cilantro, basil |
| Walnuts | Crunch, healthy fats | Pecans, almonds |
Step-By-Step Recipe
Ingredients
- 1 cup #3 coarse bulgur wheat
- 1/2 teaspoon kosher salt, plus more to taste
- 1/2 small head radicchio, cored and thinly sliced (about 1 cup packed)
- 1/2 cup chopped dried apricots (or other dried fruit)
- 1/2 cup fresh parsley leaves, chopped
- 1/2 cup fresh mint leaves, chopped
- 3 scallions (white and green parts), finely sliced
- 1/2 cup walnuts, coarsely chopped and toasted
- 1/4 cup freshly squeezed lemon juice (from about 2 lemons)
- 1/4 cup extra-virgin olive oil
- 2 1/2 teaspoons agave nectar or honey
- Freshly ground black pepper, to taste
Instructions
- Soak the Bulgur: In a medium bowl, combine bulgur and salt. Pour 1 1/4 cups boiling water over the grains. Cover tightly with plastic wrap or a plate and allow to sit undisturbed until all water is absorbed and grains are tender, about 25–30 minutes.
- Fluff and Cool: Uncover and fluff the bulgur gently with a fork to separate the grains.
- Mix Ingredients: Add sliced radicchio, chopped apricots, parsley, mint, scallions, and walnuts to the bowl of cooled bulgur.
- Prepare the Dressing: In a small jar or bowl, whisk together lemon juice, olive oil, and agave or honey until emulsified. Taste and adjust seasoning with salt and pepper.
- Toss the Salad: Pour the dressing over the grain and vegetable mixture. Toss thoroughly to combine and coat all ingredients evenly.
- Adjust and Serve: Taste and add more salt, pepper, or lemon juice as needed. Serve chilled or at room temperature.
Tips for Success
- Use Coarse Bulgur: For more chew and substance, use coarse (#3) bulgur. Fine bulgur will yield a softer, more tabbouleh-like texture.
- Let the Salad Meld: For best flavor, let the salad sit for at least 30 minutes before serving to allow flavors to integrate.
- Toast the Walnuts: Light toasting brings out their nutty aroma and deepens flavor. Spread walnuts on a baking sheet and toast in a 350°F oven for 5–7 minutes.
- Keep It Fresh: Add delicate herbs like mint just before serving to maintain their brightness.
- Leftovers: The salad will keep for up to three days refrigerated in an airtight container. The flavors become deeper the next day.
What others are reading
Serving Suggestions
- As a side for grilled lamb, chicken, or salmon
- As a hearty vegetarian main for lunch
- With other mezze or Mediterranean salads (such as tabbouleh or fattoush)
- Stuffed into pita bread with hummus or feta
- Scattered over leafy greens for added nutrition
Health and Nutrition Benefits
- Bulgur: High in dietary fiber and protein, low in fat, and a source of B vitamins, iron, and magnesium.
- Walnuts: Provide heart-healthy fats and antioxidants.
- Herbs and Radicchio: Rich in vitamins, minerals, and disease-fighting phytochemicals.
- Citrus Dressing: Light, with no refined sugars, and adds vitamin C.
Customization Ideas
- Swap walnuts for pecans, pistachios, or almonds
- Use golden raisins, dried cherries, or figs instead of apricots
- Add roasted butternut squash or sweet potato for extra heartiness
- Mix in feta or goat cheese for creaminess
- Add pomegranate seeds for a juicy burst
Frequently Asked Questions (FAQs)
How do I keep bulgur from getting mushy?
Use coarse bulgur and follow recommended water ratios. Let it soak, not boil on the stovetop, and fluff gently with a fork once tender.
Can I make this salad ahead?
Yes. The flavors improve with resting. Chill up to 3 days in an airtight container. Add nuts and fresh herbs just before serving for best texture.
Is bulgur gluten-free?
No, bulgur is made from wheat and contains gluten. For a gluten-free option, substitute cooked quinoa or brown rice.
What can I use instead of radicchio?
Try endive, purple cabbage, or even baby kale for a similar crunch with less bitterness.
Can I use other dressings?
Absolutely. Red wine vinegar, orange juice, or a light vinaigrette all complement the salad well.
Final Thoughts
This bulgur salad combines wholesome grains, juicy dried fruit, vibrant herbs, and crunchy nuts into a highly adaptable, refreshing dish. Whether you’re hosting a crowd or just need a sustaining weekday lunch, its unique balance of textures and flavors brings taste and nourishment to the table. With so many ways to customize—and little more than a bowl and a handful of pantry staples—you’ll find yourself returning to this nourishing recipe throughout the year.
References
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