Bulgur Salad with Mushrooms

A hearty bulgur salad with portobello mushrooms, roasted onions, and fresh oregano. Learn how to cook bulgur wheat perfectly for a nutty, fluffy texture in this easy, wholesome grain salad.

Course Salad

Cuisine International

Diet Low Lactose, Low Salt, Vegetarian

Dietary Egg Free, Nut Free

Prep Time 5

Cook Time 25

Total Time 30

Servings people

Calories 265kcal

Author Amy Chung

Ingredients

1 red onion large
2 tbsp olive oil divided
1 cup bulgur coarse
1 cup water
salt to taste
3 portobello mushrooms
2 tbsp butter
¼ cup oregano fresh, roughly chopped

Metric - US Customary

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.

Video

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