Autumn Butternut, Bulgur and Bean Salad
I first made this Autumn Butternut, Bulgur and Bean Salad on a blustery October afternoon and it immediately became my go-to for lunches and light dinners. Roasted, smoky butternut cubes meet chewy bulgur, bright lime-cilantro dressing, creamy black beans and crunchy pumpkin seeds — every bite hits a different texture. It’s hearty enough to satisfy but fresh enough for warmer fall days, and it stores well for busy weeks. If you like grain-and-bean salads with bold flavors, you might also enjoy this recipe for corn and black bean salad.
Why you’ll love this dish
This salad is one of those rare recipes that’s seasonal and pantry-friendly at once. It combines:
- Roasted butternut for cozy, caramelized sweetness.
- Bulgur for a nutty, satisfying base that’s quicker to cook than many whole grains.
- Black beans and pumpkin seeds for protein and crunch.
- A simple lime-cilantro dressing that brightens everything.
It works as a meal on its own, a side for weeknight dinners, a potluck contribution, or a make-ahead lunch. It’s also naturally vegan and mostly pantry-stable (use frozen corn and canned beans), which makes it budget-friendly and practical.
“Comforting autumn flavors with an easy, make-ahead vibe — perfect for busy weeks and weekend get-togethers.” — a recent kitchen test reviewer
How this recipe comes together
Step-by-step overview:
- Cook bulgur and let it cool to room temperature.
- Roast spiced butternut squash until tender and caramelized.
- Blend a bright cilantro–lime dressing with maple syrup and olive oil.
- Toss bulgur with chopped veg, beans, corn, roasted butternut and cilantro.
- Finish with toasted pumpkin seeds for texture and serve chilled or at room temperature.
This high-level flow helps you prep efficiently: while the squash roasts, cook and cool the bulgur and prep the veg. The assembly is quick — just toss and serve.
What you’ll need
- 3 cups butternut squash, peeled and cubed
- 5 tbsp olive oil, divided
- 2 tsp salt, divided
- 8 oz bulgur (cook per package instructions)
- Juice of 2 limes
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 pinch chipotle chili flakes (optional)
- 1 bunch cilantro, chopped (for salad)
- 1/2 bunch cilantro (for dressing)
- 1 cup frozen corn (thawed)
- 30 oz black beans (canned, drained and rinsed)
- 10 cherry tomatoes, quartered
- 1/2 English cucumber, peeled and diced small
- 1/4 cup pumpkin seeds (toasted)
- 2 tbsp pure maple syrup
Substitutions and notes:
- Bulgur can be swapped for quinoa or farro if you need a gluten-free option (use cooked quinoa in the same quantity). For a chewier texture, use pearled farro.
- If you don’t have maple syrup, use honey (not vegan) or a mild agave syrup.
- Use roasted fresh corn instead of frozen if it’s in season.
- For a nuttier crunch, substitute sunflower seeds for pumpkin seeds.
You can also pair this salad with a warm protein—try a spicy sausage or smoked chicken — for ideas see this black beans and rice with sausage recipe.
Step-by-step instructions
- Preheat the oven to 400°F (200°C).
- Cook the bulgur according to the package. Drain any excess water and spread on a tray to cool to room temperature.
- Toss the cubed butternut with 1 tbsp olive oil, smoked paprika, garlic powder, 1 tsp salt, and chipotle chili flakes if using. Arrange in a single layer on a large sheet pan.
- Roast the butternut for about 20 minutes, stirring once, until tender and slightly caramelized. Remove from the oven and let cool.
- Make the dressing: in a blender, combine 1/2 bunch cilantro, the remaining olive oil, remaining salt, maple syrup and lime juice. Blend until smooth. Taste and adjust acidity or sweetness as needed.
- In a large bowl, combine the cooled bulgur, diced cucumber, quartered cherry tomatoes, drained black beans, thawed corn, roasted butternut and chopped cilantro (from the 1 bunch).
- Pour the cilantro-lime dressing over the salad and toss gently to combine.
- Sprinkle toasted pumpkin seeds on top just before serving for crunch.
- Serve immediately, or chill for an hour to let flavors meld. Eat within 3–4 days for best quality.
Best ways to enjoy it
- Serve as a main: add sliced avocado, a dollop of Greek yogurt (or coconut yogurt for a vegan option), or grilled chicken for extra protein.
- Side dish: pairs beautifully with roast pork, baked salmon, or a smoky grilled sausage.
- Party platter: present the salad in a shallow bowl with extra lime wedges and a small bowl of toasted seeds on the side for guests to top individually.
- Lunchbox: pack cold with a fork and an insulated container. It keeps well and tastes even better the next day as the flavors develop.
Try pairing with a warm bowl of beans and rice for a comforting combo — see this take on black beans and rice with sausage for inspiration.
Storage and reheating tips
- Refrigerator: Store in an airtight container for up to 3–4 days. Keep dressing mixed in — this salad holds well because the bulgur absorbs some dressing and the roasted squash retains texture.
- Freezing: Do not freeze the assembled salad — the cucumber and tomatoes will suffer. You can freeze the roasted butternut cubes separately for up to 3 months; thaw and reheat before mixing.
- Reheating: If you prefer a warm version, gently reheat the bulgur and roasted squash in a skillet with a splash of olive oil, then toss with fresh veggies and room-temperature dressing.
- Food safety: Cool cooked components to room temperature within two hours and refrigerate promptly to stay within safe handling guidelines.
Pro chef tips
- Don’t overcrowd the sheet pan when roasting. Give squash space so it caramelizes rather than steams.
- Toast pumpkin seeds in a dry skillet until fragrant and slightly popping. Watch closely — they burn quickly.
- Let bulgur cool completely before tossing; warm grains can wilt the cucumber and tomatoes and make the salad soggy.
- Adjust the dressing: if it’s too sharp, add another teaspoon of maple syrup; if too thick, thin with a splash of water.
- Add the pumpkin seeds right before serving to keep them crunchy.
Creative twists
- Cheese option: crumble feta or goat cheese for a creamy, salty contrast.
- Nutty swap: use farro or barley for a heartier chew.
- Spicy variation: increase chipotle flakes or add a diced jalapeño to the dressing.
- Mediterranean twist: swap cilantro for parsley, lime for lemon, and add kalamata olives and roasted red peppers.
- Protein boost: add roasted chickpeas, shredded rotisserie chicken, or grilled shrimp.
Your questions answered
Q: How long does this take to make?
A: Active hands-on time is about 20–30 minutes (chopping, dressing, toasting). Cooking time (bulgur + roasting) runs about 25–30 minutes, so plan for ~50–60 minutes total if cooking from scratch.
Q: Can I use quinoa instead of bulgur?
A: Yes. Quinoa is a great gluten-free substitute. Use cooked quinoa in the same quantity and cool before mixing.
Q: Can I make this ahead for a week of lunches?
A: Yes. It keeps well for 3–4 days refrigerated. For best texture, add the pumpkin seeds just before eating and avoid freezing the assembled salad.
Q: Is this recipe vegan and allergy-friendly?
A: The base recipe is vegan. For nut-free, keep pumpkin seeds or swap for roasted sunflower seeds. If you need gluten-free, replace bulgur with quinoa.
Q: Will the dressing overpower the delicate butternut flavor?
A: The dressing is bright and slightly sweet; it complements the roasted butternut (rather than masking it). Start with the recommended amount, then add more to taste.
Conclusion
If you want another autumn-forward bulgur salad, check out this similar Autumn Butternut, Bean & Bulgur Salad from BetterFoodGuru for a slightly different take. For a creamy tahini-style dressing with roasted squash and bulgur, see Ottolenghi’s Butternut Squash Salad with Red Onion and Tahini for inspiration.
Enjoy — and don’t be surprised if this becomes a fall staple in your rotation.
Autumn Butternut, Bulgur and Bean Salad
Ingredients
Main Ingredients
- 3 cups butternut squash, peeled and cubed
- 5 tbsp olive oil, divided
- 2 tsp salt, divided
- 8 oz bulgur cook per package instructions
- 2 juices of limes
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 pinch chipotle chili flakes (optional)
- 1 bunch cilantro, chopped (for salad)
- 0.5 bunch cilantro (for dressing)
- 1 cup frozen corn (thawed)
- 30 oz black beans (canned, drained and rinsed)
- 10 pcs cherry tomatoes, quartered
- 0.25 cup pumpkin seeds (toasted) for garnish
- 2 tbsp pure maple syrup
Instructions
Preparation
- Preheat the oven to 400°F (200°C).
- Cook the bulgur according to the package. Drain any excess water and spread on a tray to cool to room temperature.
- Toss the cubed butternut with 1 tbsp olive oil, smoked paprika, garlic powder, 1 tsp salt, and chipotle chili flakes if using. Arrange in a single layer on a large sheet pan.
- Roast the butternut for about 20 minutes, stirring once, until tender and slightly caramelized. Remove from the oven and let cool.
- Make the dressing: in a blender, combine 1/2 bunch cilantro, the remaining olive oil, remaining salt, maple syrup and lime juice. Blend until smooth. Taste and adjust acidity or sweetness as needed.
Assembly
- In a large bowl, combine the cooled bulgur, diced cucumber, quartered cherry tomatoes, drained black beans, thawed corn, roasted butternut and chopped cilantro (from the 1 bunch).
- Pour the cilantro-lime dressing over the salad and toss gently to combine.
- Sprinkle toasted pumpkin seeds on top just before serving for crunch.
- Serve immediately, or chill for an hour to let flavors meld.
