Gut-Loving Fermented Kimchi & Bulgur Salad
I first made this Gut-Loving Fermented Kimchi & Bulgur Salad on a busy weeknight when I wanted something fast, filling, and a little gutsy — literally. It’s a bright, probiotic-packed grain salad that balances chewy bulgur, crunchy veggies, and tangy kimchi for a lunch or side that wakes up the palate. I love it for meal prep and for nights when you want something nourishing without fuss. If you enjoy crisp, refreshing grain salads, you might also like this apple cucumber salad: https://mixmirth.com/apple-cucumber-salad/.
Why you’ll love this dish
This salad is a smart weeknight winner: it’s quick, forgiving, budget-conscious, and deeply flavorful. Bulgur cooks in about 10–12 minutes and holds up well in the fridge, while fermented kimchi delivers a salty, spicy, probiotic punch so you don’t need heavy dressings to make the dish sing. It’s equally at home as a main for a light lunch, a hearty picnic side, or a colorful addition to a potluck spread.
“Crisp vegetables, chewy bulgur, and a lively kimchi tang — this became my go-to make-ahead lunch. Keeps well and only gets more interesting after a day.” — Weekly Test Kitchen
How this recipe comes together
Step-by-step overview:
- Cook bulgur quickly in water or flavorful vegetable broth.
- Chop kimchi and vegetables while the bulgur rests.
- Whisk a simple olive oil–lemon dressing to brighten the flavors.
- Toss everything together, season, and finish with sesame seeds or nuts.
This is a one-bowl assembly after the bulgur cooks — minimal pots, minimal cleanup, maximum flavor.
Gather these items
Key ingredients (quantities below are for 4 servings):
- 1 cup bulgur wheat — a whole grain high in fiber.
- 1½ cups water or vegetable broth — use broth for extra savory depth.
- 1 cup fermented kimchi, chopped — the probiotic and flavor engine (drain excess liquid if very wet).
- 1 medium cucumber, diced — adds refreshing crunch.
- 1 red bell pepper, diced — bright color and vitamin C.
- 1/4 cup red onion, finely chopped — for sharpness; rinse if you want milder onion flavor.
- 1/4 cup fresh parsley or cilantro, chopped — fresh herb lift.
- 3 tbsp extra virgin olive oil — healthy fat to help digestion and carry flavors.
- Juice of 1 lemon — bright acidity.
- Salt and pepper to taste.
- 1 tbsp toasted sesame seeds or chopped walnuts — optional crunch and nuttiness.
Substitutions and notes: swap quinoa or cracked bulgur for a gluten-free alternative. If your kimchi is very spicy or watery, drain or reduce the amount and adjust with extra cucumber or bell pepper. For a touch of sweetness, add a teaspoon of honey or a splash of rice vinegar.
Directions to follow
- Bring 1½ cups water or broth to a boil. Stir in 1 cup bulgur, reduce heat, cover, and simmer 10–12 minutes until tender and liquid is absorbed. Remove from heat and let sit covered 5 minutes. Fluff with a fork and let cool slightly.
- While bulgur rests, chop 1 cup kimchi, 1 medium cucumber, 1 red bell pepper, 1/4 cup red onion, and 1/4 cup parsley/cilantro.
- Make the dressing: whisk 3 tbsp olive oil with juice of 1 lemon, a pinch of salt, and black pepper to taste. Taste and adjust acidity or salt.
- In a large bowl, combine the fluffed bulgur and chopped vegetables. Add kimchi and pour dressing over the top. Toss gently to combine.
- Taste and season with additional salt, pepper, or a touch more lemon if needed. Sprinkle with 1 tbsp toasted sesame seeds or walnuts before serving.
- Serve warm, at room temperature, or chilled depending on preference.
How to plate and pair
Best ways to enjoy it:
- Serve it as a centerpiece salad on a platter garnished with extra herbs and sesame seeds.
- Pair with grilled tofu, seared salmon, or thin-sliced roast beef for a protein boost.
- Spoon over greens for a heartier composed salad, or use as a filling for lettuce wraps.
- For casual meals, place alongside boiled eggs or a creamy spread; this amazing egg salad makes a comforting companion: https://mixmirth.com/amazing-egg-salad/.
- Offer chili oil, extra kimchi, or toasted seeds at the table so guests can customize heat and texture.
Storage and reheating tips
Keeping leftovers fresh:
- Refrigerate in an airtight container. The salad keeps well for 3–4 days. Because it contains fermented kimchi, the flavors will continue to develop (and get tangier) over time.
- If you plan to reheat, warm only the portion you’ll eat; heating will reduce probiotic activity from kimchi. Reheat gently in a skillet or microwave just until warm.
- Freezing is not recommended because cucumbers and bell peppers lose crispness. You can freeze cooked bulgur separately for up to 3 months and thaw before combining with fresh veggies and kimchi.
Helpful cooking tips
- Use vegetable broth instead of water to boost umami without extra effort.
- If your kimchi is very watery, drain off some liquid so the salad doesn’t become soggy; reserve the liquid to add to dressings if you like the flavor.
- Taste as you go — fermented foods can vary widely in saltiness and heat, so start with less kimchi and add more if you want intensity.
- Toast sesame seeds or walnuts in a dry skillet for 2–3 minutes until fragrant to amplify their flavor.
- For best texture, dice vegetables uniformly so every bite has a balanced mix.
Recipe variations
Creative twists:
- Gluten-free: swap bulgur for quinoa or cooked millet.
- Protein-rich: fold in drained chickpeas, grilled chicken, or pan-seared tempeh.
- Creamy twist: stir a spoonful of tahini into the dressing for a nutty, richer finish.
- Spicier: add a teaspoon of gochujang or gochugaru to the dressing.
- Milder: rinse kimchi briefly to lower heat and salt, then squeeze dry before chopping.
- Seasonal: swap cucumber for radish or roasted sweet potato for warmth.
Common questions
Q: How long does this salad take to make?
A: Active hands-on time is about 10–15 minutes. Cooking bulgur adds 10–12 minutes, so total time from start to finish is roughly 25–30 minutes.
Q: Will the probiotics from kimchi survive in this salad?
A: Kimchi’s live cultures are sensitive to heat. If you mix kimchi with warm bulgur, some probiotics may be reduced. For maximum probiotic benefit, let bulgur cool to room temperature before stirring in kimchi.
Q: Can I make this ahead for meal prep?
A: Yes — make it up to 3–4 days in advance. Keep in an airtight container; the salad’s flavor will deepen over time, though the vegetables may soften slightly day by day. For peak crunch, add cucumbers just before serving.
Q: Is bulgur gluten-free?
A: No — bulgur is made from wheat and contains gluten. Substitute quinoa or buckwheat for a gluten-free version.
Q: My kimchi is very salty. Any fixes?
A: Rinse it briefly under cold water and squeeze out excess moisture, then taste and add incrementally to the salad. You can also increase neutral ingredients like cucumber or bulgur to dilute saltiness.
Conclusion
This Gut-Loving Fermented Kimchi & Bulgur Salad is an easy, flavorful way to get whole grains, probiotics, and crisp vegetables into one bowl — ideal for lunches, light dinners, or make-ahead meals. For more ideas on working fermented foods into weeknight dishes, see Flavorful Meal Ideas with Fermented Foods | RiceSelect®. If you’re planning to prep several salads for the week, check these practical meal prep tips: meal prep 101 — Crunchy Radish.
Gut-Loving Fermented Kimchi & Bulgur Salad
Ingredients
Main Ingredients
- 1 cup bulgur wheat a whole grain high in fiber
- 1.5 cups water or vegetable broth use broth for extra savory depth
- 1 cup fermented kimchi, chopped the probiotic and flavor engine; drain excess liquid if very wet
- 1 medium cucumber, diced adds refreshing crunch
- 0.25 cup red onion, finely chopped for sharpness; rinse if you want milder onion flavor
- 0.25 cup fresh parsley or cilantro, chopped fresh herb lift
- 3 tbsp extra virgin olive oil healthy fat to help digestion and carry flavors
- 1 Juice of 1 lemon bright acidity
- to taste Salt and pepper
- 1 tbsp toasted sesame seeds or chopped walnuts optional crunch and nuttiness
Instructions
Preparation
- Bring 1½ cups water or broth to a boil.
- Stir in 1 cup bulgur, reduce heat, cover, and simmer for 10–12 minutes until tender and liquid is absorbed.
- Remove from heat and let sit covered for 5 minutes.
- Fluff with a fork and let cool slightly.
- While bulgur rests, chop kimchi, cucumber, red bell pepper, red onion, and parsley/cilantro.
- Make the dressing: whisk together the olive oil, lemon juice, a pinch of salt, and black pepper to taste. Taste and adjust acidity or salt.
Combining
- In a large bowl, combine the fluffed bulgur and chopped vegetables.
- Add the kimchi and pour the dressing over the top.
- Toss gently to combine.
- Taste and season with additional salt, pepper, or lemon if needed.
- Sprinkle with toasted sesame seeds or walnuts before serving.
