Black Bean Bulgur Salad
I first made this black bean bulgur salad on a busy weeknight when I wanted something filling, healthy, and ready in under 30 minutes. It’s a bright, Mexican‑inspired grain salad that combines nutty bulgur with black beans, sweet corn, crunchy carrots, and a hit of jalapeño — all dressed simply with olive oil and lime. It works as a hearty lunch, a potluck side, or a light dinner and keeps well for easy weekday meals. If you like salads you can eat with a fork (or spoon straight from the bowl), this one delivers.
Why you’ll love this dish
This salad hits several sweet spots: it’s quick to make, budget-friendly, and full of plant protein and fiber. Bulgur cooks fast compared with many whole grains, and canned black beans give you that satisfying, meaty texture without a lot of fuss. It’s also very adaptable — mild for kids if you remove the jalapeño, or kicked up if you keep the seeds. Serve it at picnics, bring it to potlucks, or keep it handy for weekday lunches.
“I served this for Sunday lunch and everyone went back for seconds — fresh, filling, and so easy.” — home cook review
You might also like variations that use corn-forward flavors similar to this corn and black bean salad for more summer BBQ ideas.
How this recipe comes together
Before you gather ingredients: you’ll cook bulgur, cool it slightly, then toss it with beans, veggies, and cheese. The whole process is basically boil-simmer-drain, then mix and chill. Expect about 12–15 minutes active cooking for the bulgur and 10 minutes of hands-on time for assembly. Chilling for 20–30 minutes helps flavors meld but you can serve it right away if you’re hungry.
Plan: boil water → simmer bulgur → drain and cool → mix beans, corn, carrots, jalapeño, cheese → dress with oil and lime → toss and chill.
What you’ll need
- 1 cup bulgur wheat, uncooked
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen and thawed, or canned)
- ½ cup shredded carrots
- 1 fresh jalapeño, thinly sliced (remove seeds for milder heat)
- ½ cup shredded cheese (cheddar or Monterey Jack)
- 2 tablespoons olive oil
- Juice of 1 lime (about 2 tablespoons)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Notes/substitutions: swap quinoa for bulgur to make it gluten‑free (use the same volume but check cook time). Use canned fire-roasted corn for a smoky note. For vegan: omit the cheese or use a plant-based alternative. For a protein boost, stir in diced cooked chicken or a scoop of cooked lentils.
Step-by-step instructions
- Bring 2 cups of water to a boil in a medium saucepan.
- Add the bulgur, reduce heat to low, and simmer, covered, for 12–15 minutes until tender.
- Drain any excess water and transfer the bulgur to a large bowl. Let it cool slightly (around 5–10 minutes).
- Add the drained black beans, corn, shredded carrots, thinly sliced jalapeño, and shredded cheese to the bulgur.
- Drizzle with olive oil and squeeze in the lime juice. Sprinkle on the salt and black pepper.
- Toss everything gently until evenly combined. Taste and adjust salt, lime, or jalapeño as needed.
- Chill in the fridge for 20–30 minutes for the best flavor, or serve immediately if you prefer it warm.
Quick tip: if the salad seems dry after chilling, add another teaspoon of olive oil or a splash of reserved bean liquid for creaminess.
Best ways to enjoy it
This salad is versatile. Serve it:
- As a main for a light lunch with tortilla chips or warm pita.
- As a side at barbecues or picnics alongside grilled chicken or fish.
- Tucked into tacos or stuffed into a baked sweet potato for an easy dinner.
- Layered over mixed greens for a heartier salad bowl.
For a Tex‑Mex dinner, spoon it over rice or add avocado slices and extra cilantro. It also pairs well with a tangy yogurt or sour cream drizzle.
Keeping leftovers fresh
Store in an airtight container in the refrigerator for up to 4 days. Because bulgur and the veggies hold texture well, the salad keeps nicely, though the jalapeño flavor may mellow over time. To serve from chilled: give it a quick stir and add a squeeze of fresh lime to refresh the flavors.
Freezing: not recommended for best texture. Beans freeze okay but the shredded carrots and cheese can turn watery after thawing. If you must freeze, omit the cheese and add it fresh after thawing.
Food safety: cool the cooked bulgur to room temperature no longer than 1 hour before refrigerating and keep refrigerator at or below 40°F (4°C).
Pro chef tips
- Rinse bulgur briefly after draining if you want a lighter, less starchy bite; leaving it un-rinsed gives a stickier texture that holds the salad together.
- Toast the dry bulgur in the pan for 1–2 minutes before boiling for a nuttier flavor.
- If you’re short on time, use quick-cooking bulgur or even bulgur flakes — reduce simmer time and monitor for tenderness.
- For more consistent heat, remove the jalapeño seeds and ribs before slicing. Keep one quarter of the seeds if you want a gentle warmth.
- Want it creamier? Fold in a tablespoon of Greek yogurt or a mashed avocado right before serving.
Related ideas and hearty pairings include dishes like this savory black beans and rice with sausage — a great protein-packed accompaniment.
Creative twists
- Mediterranean spin: swap corn for chopped cucumber and tomato, add kalamata olives, and trade lime for lemon.
- Feta and herbs: crumble feta instead of cheddar and toss in chopped parsley and mint for a fresher profile. (See a similar feta variation for inspiration.)
- Spicy peanut: stir in a tablespoon of peanut butter with the lime and oil for Thai‑inspired heat.
- Grain swap: use farro, bulgur, or cooked barley depending on what you have on hand.
- Make it a bowl: add roasted sweet potatoes, sliced avocado, and a fried egg on top.
For more bowl-style inspiration you can adapt ideas from another hearty bowl recipe like black beans and rice with sausage.
Helpful answers
Q: How long does this take to make from start to finish?
A: Active time is about 10 minutes; cooking bulgur adds 12–15 minutes. Plan on 25–35 minutes total including a short chill.
Q: Can I make this gluten‑free?
A: Bulgur contains gluten. Replace it with quinoa, buckwheat groats, or cooked rice to keep it gluten‑free.
Q: Will it hold up for a picnic or potluck?
A: Yes — because bulgur and beans maintain texture, it’s picnic-friendly. Keep chilled until serving and avoid leaving it in the sun for extended periods. Discard any perishable food left out more than 2 hours (1 hour if above 90°F/32°C).
Q: Can I omit the cheese?
A: Absolutely. Omit for a vegan option or replace with crumbled tofu or a plant-based cheese.
Q: How spicy is it?
A: Spiciness depends on jalapeño seeds and your pepper choice. Remove seeds for mild heat or swap for serrano if you want more kick.
Conclusion
This black bean bulgur salad is an easy, adaptable dish perfect for weeknight meals, lunches, and gatherings. If you want to explore another version with a salty, tangy cheese note, check out Black Bean & Bulgur Wheat Salad with Feta | Tin and Thyme. For a vegan bowl that riffs on the same ingredients with Mexican flavors, see Mexican Black Bean-Bulgar Bowl (Vegan)- Veggie Chick.
Black Bean Bulgur Salad
Ingredients
Salad Ingredients
- 1 cup bulgur wheat, uncooked Quick-cooking version can be substituted.
- 1 can black beans, drained and rinsed (15 oz)
- 1 cup corn kernels (fresh, frozen and thawed, or canned) Canned fire-roasted corn can be used for a smoky flavor.
- ½ cup shredded carrots
- 1 fresh jalapeño, thinly sliced Remove seeds for milder heat.
- ½ cup shredded cheese (cheddar or Monterey Jack) Omit or use a plant-based alternative for a vegan dish.
- 2 tablespoons olive oil
- 1 lime, juiced (about 2 tablespoons)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
Preparation
- Bring 2 cups of water to a boil in a medium saucepan.
- Add the bulgur, reduce heat to low, and simmer, covered, for 12–15 minutes until tender.
- Drain any excess water and transfer the bulgur to a large bowl. Let it cool slightly (around 5–10 minutes).
Mixing
- Add the drained black beans, corn, shredded carrots, thinly sliced jalapeño, and shredded cheese to the bulgur.
- Drizzle with olive oil and squeeze in the lime juice. Sprinkle on the salt and black pepper.
- Toss everything gently until evenly combined.
- Taste and adjust salt, lime, or jalapeño as needed.
Chilling
- Chill in the fridge for 20–30 minutes for the best flavor, or serve immediately if you prefer it warm.
