Bulgur Salad with Mushrooms
Savour the hearty flavours of bulgur salad with mushrooms! Chewy bulgur, savoury mushrooms, and caramelised onions come together with fresh oregano for a delicious and satisfying dish.
Why You’ll Love Bulgur Salad with Mushrooms
We love the versatility of bulgur. You can simplify it or make it super fancy.
This bulgur salad is hearty and made with wholesome ingredients. The coarse bulgur provides a delightfully chewy texture, creating a substantial base that pairs perfectly with the rich, earthy mushrooms.
Roasting the red onions brings out their natural sweetness and adds a caramelised depth to the salad, while sautéing the mushrooms in butter enhances their umami flavour, making them irresistibly savoury.
The fresh oregano adds a burst of aromatic freshness that complements the other ingredients, tying the dish together with a vibrant herbal note. Our oregano vinaigrette is a great way to use up the rest of the herbs.
Whether enjoyed as a main course or a side dish, this bulgur salad is sure to become a favourite. It’s also great to make ahead, heat up later or pack for lunch the next day.
What Is Bulgur Wheat?
Bulgur wheat is a whole grain made from cracked wheat berries that have been parboiled (partially cooked), dried, and then cracked into smaller pieces.
This process gives bulgur its characteristic quick-cooking properties and slightly nutty flavour. It is commonly used in Middle Eastern and Mediterranean cuisines.
What Are the Famous Bulgur Salads?
Middle Eastern tabbouleh: Tabbouleh is a vibrant and fresh salad with a dominant herb flavour from the parsley and mint, combined with the tanginess of lemon juice and the juiciness of tomatoes and cucumbers. It’s light, refreshing, and often served as part of a mezze platter. You can also try our quinoa version.
Turkish kisir: Kisir is a richly flavoured salad with a balance of tangy, spicy, and sweet notes. The use of tomato and red pepper pastes gives it a vibrant colour and robust taste. It’s often served as a side dish or appetiser.
Eetch: Eetch (Armenian Bulgur Salad) is a tangy and savoury salad with a rich tomato flavour, thanks to the use of tomato paste. The fine bulgur soaks up the flavours, and the fresh herbs and vegetables add a refreshing touch.
Can You Eat Bulgur Wheat Raw?
Bulgur wheat should not be eaten raw. It needs to be cooked or at least soaked before consumption to ensure it is safe to eat and to make it more digestible.
Recipe Overview
Flavour/Texture: This simple bulgur salad recipe offers a delightful medley of flavours and textures that make it so moreish. The coarse bulgur provides a hearty, chewy base while the sautéed portobello mushrooms add a rich, earthy flavour, enhanced by the buttery cooking process.
Roasted red onions contribute a sweet, caramelised taste and the fresh oregano introduces a burst of herbal freshness, adding an aromatic layer.
The combination of these elements results in a well-balanced salad, with each bite offering a mix of textures—from the tender mushrooms and chewy bulgur to the soft, sweet onions.
Ease: Follow instructions and you’ll find that bulgur is super easy to make. Once mastered, it’s a great grain for all sorts of sides. Mushrooms are quick sauté and the rest is easy to finish off.
Time: If cooked and roasted simultaneously, the cooking component will take about 20-25 minutes. Start with roasting the red onions followed by bulgur and then mushrooms for the best use of time.
Ingredients
These are the ingredients you need for bulgur salad with mushrooms:
- Red onion: Caramelised red onions are super sweet and will give this bulgur recipe a lift in flavour.
- Bulgur: For this bulgur salad we used coarse bulgur. Follow the instructions below for the perfect bulgur. Much easier than you think.
- Portobello mushrooms: Love using the large portobello mushrooms to give this salad a meaty lift. Be sure to select mushrooms that are fresh and sprightly.
- Butter: A good dose of unsalted butter to cook the mushrooms with. Let the mushrooms soak up all the wonderful fats. Add more if the mushrooms seem to be absorbing more than usual.
- Oregano: Use fresh oregano. Chop roughly.
Variations and Substitutions
Substitute bulgur: You can try quinoa, couscous, farro, or barley for a different texture and nutritional profile.
Replacing portobello mushrooms: Some other options include cremini, shiitake, or button mushrooms for a slightly different flavour and texture. For a more robust flavour, add a mix of wild mushrooms.
Additional vegetables: Add roasted vegetables such as bell peppers, zucchini, or cherry tomatoes for extra colour and flavour. Include leafy greens like spinach or kale for added nutrition and freshness.
Other herbs: Swap oregano with other fresh herbs like parsley, thyme, or basil to change the herbal notes. For a more intense flavour, use a mix of fresh and dried herbs.
Adding protein: Add chickpeas, black beans, or lentils to make the salad more filling and protein-rich. For a non-vegetarian option, include grilled chicken, turkey, or shrimp.
Nuts and seeds: Incorporate toasted nuts such as almonds, walnuts, or pine nuts for added crunch. Sprinkle seeds like sunflower seeds, pumpkin seeds, or flaxseeds for extra texture and nutrition.
Cheese: Add crumbled feta, goat cheese, or shaved Parmesan for a creamy, tangy addition.
Instructions
Step by step instructions for how to make bulgur salad with mushrooms:
How to Roast Onions
Preheat oven to 180°C or 350°F.
Cut onion into wedges and coat with 1 tbsp olive oil.
Baste sheet pan with olive, add onions and roast for 25 minutes.
How to Cook Bulgur
Rinse bulgur thoroughly. Place in a small saucepan.
Add water and a pinch of salt and bring to a boil.
Reduce to a simmer, cover with the lid and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
Remove from the heat and let it sit for 10 minutes.
Remove the lid and fluff with a fork.
How to Sauté Mushrooms
Slice mushrooms. In a frying pan, add butter.
Then add sliced mushrooms. Sauté until soft.
How to Assemble the Salad
In a mixing bowl, add the bulgur, mushrooms, oregano and salt and pepper to taste.
Mix until well combined.
Place on a serving plate.
Tuck roasted onions around the salad.
Serve.
How to Make This Salad Perfectly [Expert Tips]
Cook bulgur properly: Follow the instructions below for the correct water-to-bulgur ratio and cook until all liquid is absorbed. Resting the bulgur after cooking is the key to getting a fluffy texture.
Perfectly roast the onions: Cut the red onion into uniform wedges to ensure even roasting. Toss the onion wedges in olive oil and spread them out in a single layer on the sheet pan for caramelisation.
Cleaning mushrooms: If you feel you need to clean the mushrooms, do so with a damp cloth instead of rinsing them under water to prevent sogginess.
Use fresh herbs: Fresh oregano adds a bright, aromatic note to the salad. Roughly chop the herbs to release their essential oils and maximise flavour. Dried oregano simply wouldn’t be able to give this bulgur salad recipe the flavours it requires.
Great Mains for This Salad
What to serve with bulgur salad with mushrooms? Try these delicious main dish recipes:
Love these hearty salads to add to a series of comfort style meals. This cider braised short ribs with vegetables is simply delectable.
Fish does go well with bulgur and a good blackened cod makes for the perfect entertainer. You can also try out this pistachio crusted salmon.
Frequently Asked Questions
Another word for bulgur salad is “tabbouleh” (or “tabouli”). Tabbouleh is the most well-known traditional bulgur salad originating from Middle Eastern cuisine. It typically includes finely chopped parsley, mint, tomatoes, cucumbers, and bulgur, all dressed with lemon juice, olive oil, salt, and pepper.
Yes, bulgur wheat contains gluten. Bulgur is made from whole wheat, typically from durum wheat, which is a type of wheat that contains gluten. Therefore, it is not suitable for people with celiac disease or those who have a gluten intolerance or sensitivity. For a gluten free grain salad purple kale millet salad.
Yes, you can. On the stovetop, place the bulgur in a pan over medium heat. Then add a small amount of water or broth to prevent it from drying out. Stir occasionally until heated through. This method helps restore moisture and keeps the bulgur from becoming too dry.
If using the microwave, transfer the bulgur to a microwave-safe dish. Add a splash of water or broth and cover the dish with a microwave-safe lid or plastic wrap. Heat on high for 1-2 minutes, then stir. Continue heating in 30-second intervals until warmed through.
Perfect as a standalone dish or a side, this bulgur salad recipe is ideal for anyone looking to enjoy a wholesome, comforting salad that delivers on both taste and texture.
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Bulgur Salad with Mushrooms
Ingredients
Click on the toggle below for conversion to US Cooking Units.
Instructions
How to Roast Onions
- Preheat oven to 180°C or 350°F.
- Cut onion into wedges and coat with 1 tbsp olive oil. Baste sheet pan with olive, add onions and roast for 25 minutes.
How to Cook Bulgur
- Rinse bulgur thoroughly. Place in a small saucepan.
- Add water and a pinch of salt and bring to a boil.
- Reduce to a simmer, cover with the lid and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
- Remove from the heat and let it sit for 10 minutes.
- Remove the lid and fluff with a fork.
How to Sauté Mushrooms
- Slice mushrooms
- In a frying pan, add butter and mushrooms. Sauté until soft.
Assembly
- In a mixing bowl, add the bulgur, mushrooms, oregano and salt and pepper to taste.
- Mix until well combined.
- Place on a serving plate.
- Tuck roasted onions around the salad.
- Serve.
Notes
- If you want to substitute bulgur, you can try quinoa, couscous, farro, or barley for a different texture and nutritional profile.
- Some other options for portobello mushrooms include cremini, shiitake, or button mushrooms, which have a slightly different flavour and texture. For a more robust flavour, add a mix of wild mushrooms.
- Need more vegetables? Add roasted vegetables such as bell peppers, zucchini, or cherry tomatoes for extra colour and flavour. Include leafy greens like spinach or kale for added nutrition and freshness.
- Swap oregano with other fresh herbs like parsley, thyme, or basil to change the herbal notes. For a more intense flavour, use a mix of fresh and dried herbs.
- You can add protein to this bulgur salad. Add chickpeas, black beans, or lentils to make the salad more filling and protein-rich. For a non-vegetarian option, include grilled chicken, turkey, or shrimp.
- Incorporate toasted nuts such as almonds, walnuts, or pine nuts for added crunch. Sprinkle seeds like sunflower seeds, pumpkin seeds, or flaxseeds for extra texture and nutrition.
- Add crumbled feta, goat cheese, or shaved Parmesan for a creamy, tangy addition.
Nutrition
*Disclaimer: Nutritional information provided is an estimate only and generated by an online calculator.
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