Vegan Bulgur Salad
I remember the first time I made this vegan bulgur salad — it was one of those weeknights when the fridge was half-full and I wanted something bright, filling, and fuss-free. This recipe turns simple pantry staples into a zesty, tomato-forward salad that’s great warm or chilled. It’s fast, vegan, and built on bulgur’s nutty chew and a concentrated tomato-onion base for real depth of flavor.
Why you’ll love this dish
This vegan bulgur salad is a little like a cross between pilaf and a Mediterranean tabbouleh: grain-forward, herby, and tomato-rich. It’s perfect when you want a make-ahead lunch, a hearty side for grilled vegetables, or a potluck dish that travels well. The tomato paste and sautéed onion give the salad a savory backbone so it doesn’t rely only on lemon or oil for flavor.
“A simple, pantry-friendly recipe that tastes much fancier than it looks. Bright, filling, and keeps beautifully for lunches.”
Benefits at a glance:
- Fast: bulgur hydrates in about 15 minutes — no long simmering.
- Budget-friendly: mostly pantry staples and one pepper and cucumber.
- Vegan and allergen-friendly: no dairy or eggs.
- Versatile: serve warm, room temp, or chilled; great for meal prep.
How this recipe comes together
Step-by-step overview so you know what to expect:
- Hydrate the bulgur in hot, seasoned water and let it sit until tender.
- Sauté onions, then build a concentrated tomato-onion base with garlic and tomato paste.
- Add diced red pepper to soften slightly while keeping crunch.
- Mix the cooked bulgur with the tomato mixture, add cucumber, spring onions, lemon, herbs and spices.
- Adjust seasoning and serve warm or cold.
This quick roadmap makes the cooking flow predictable and beginner-friendly: cook grain, cook flavor base, combine, finish with fresh ingredients.
What you’ll need
- 250 g bulgur
- 500 ml water
- 1 tbsp vegetable bouillon powder (or 1 cube)
- 1 red bell pepper, diced
- 1/2 cucumber, diced (salad cucumber)
- 4 spring onions (scallions), thinly sliced
- 1 medium onion, finely diced
- 1 garlic clove, pressed or minced
- 5 tbsp olive oil
- 100 g tomato paste (concentrated)
- 4 tbsp lemon juice (freshly squeezed)
- 1/4 tsp chili flakes (or cayenne / pul biber) — use less if sensitive to heat
- 1 tsp ground cumin
- 4 tbsp chopped parsley (fresh or frozen)
- Salt to taste
Notes and substitutions:
- Bulgur size: this recipe works best with fine-to-medium bulgur. Coarse bulgur may need more soaking time or a brief simmer.
- Bouillon: use low-sodium option if you want tighter control over salt.
- Tomato paste: double-check the label for vegan status if strict vegan.
- Herbs: cilantro is a fine swap for parsley for a different brightness.
How to prepare it
- Combine and hydrate bulgur: Place 250 g bulgur into a pot. Add 500 ml water and 1 tbsp vegetable bouillon powder. Bring to a boil, then turn off the heat. Cover and let the bulgur soak for 15 minutes, or until tender and the water is absorbed. Fluff with a fork.
- Prep produce: While bulgur rests, dice 1 onion and 1 red bell pepper. Slice 4 spring onions into thin rings. Dice 1/2 cucumber. Press or finely mince 1 garlic clove. Squeeze lemons to yield about 4 tbsp lemon juice.
- Sauté aromatics: Heat 5 tbsp olive oil in a frying pan over medium heat. Add the diced onion and sauté for about 2 minutes until translucent.
- Build tomato base: Stir in 100 g tomato paste and the pressed garlic. Cook together for about 1 minute to release their aroma and slightly caramelize the paste.
- Add pepper: Add the diced red pepper to the pan and cook for 3 minutes so it softens slightly but keeps some bite.
- Combine salad: In a large bowl, combine the cooked bulgur, the onion–pepper–tomato paste mixture, sliced spring onions, and diced cucumber.
- Season and finish: Stir in 4 tbsp lemon juice, 4 tbsp chopped parsley, 1 tsp ground cumin, and 1/4 tsp chili flakes (or alternative). Taste and add salt as needed. Mix thoroughly.
- Rest and serve: Let the salad sit 5–10 minutes so flavors meld. Serve warm, at room temperature, or chilled.
Best ways to enjoy it
- As a main: Scoop over a bed of mixed greens and add roasted chickpeas for extra protein.
- As a side: Pair with grilled eggplant, kebabs, or stuffed peppers.
- For meal prep: Divide into airtight containers for lunches; add a lemon wedge to refresh before eating.
- Plating tip: Serve with a drizzle of extra virgin olive oil and a few whole parsley leaves on top. A dollop of hummus on the side makes a creamy contrast.
Storage and reheating tips
- Refrigerate: Store in an airtight container for up to 3–4 days. The lemon and tomato base help preserve flavor, but vegetables will soften over time.
- Reheat: Warm gently in a skillet over low heat with a splash of water or oil, or microwave in 30-second bursts until warmed. Stir to redistribute juices.
- Freeze: Bulgur salads with fresh cucumber don’t freeze well because the cucumber becomes watery. If you want to freeze, omit the cucumber and spring onions, and add fresh later. Freeze the base (bulgur + tomato mix) for up to 1 month; thaw in the fridge overnight.
- Food safety: Cool to room temperature no longer than 2 hours before refrigerating. Reheat leftovers to at least 74°C (165°F) if serving hot.
Pro chef tips
- Toast the bulgur briefly: For extra nuttiness, dry-toast the bulgur in a skillet for 1–2 minutes before adding water.
- Control moisture: If your cucumber is watery, seed it before dicing or salt and drain it briefly to avoid watering down the salad.
- Intensify tomato flavor: Cook the tomato paste longer over medium heat until it darkens slightly — this deepens the umami.
- Heat management: Don’t overcook the bell pepper. Give it just enough time to soften while keeping a bit of crunch for texture contrast.
- Adjust texture: For a looser salad, add a tablespoon or two of olive oil or lemon juice when mixing.
Creative twists
- Add protein: Stir in cooked lentils, chopped roasted tofu, or canned chickpeas for a protein boost.
- Smoky version: Use smoked paprika and a touch of liquid smoke for a smoky profile.
- Mediterranean: Add Kalamata olives, sun-dried tomatoes, and a sprinkle of oregano.
- Spicy & nutty: Toss in toasted pine nuts or walnuts and increase chili to taste.
- Green version: Replace tomato paste with a green herb pesto (vegan) for a different flavor family.
Your questions answered
Q: How long does the whole recipe take?
A: Active hands-on time is about 15–20 minutes. Including bulgur soaking time (15 minutes), plan for 30–35 minutes total.
Q: Can I make this gluten-free?
A: Bulgur is wheat-based and not gluten-free. Substitute cooked quinoa or millet to make a gluten-free version; hydration and texture will differ slightly.
Q: Is the salad better hot or cold?
A: Both. Warm brings out the tomato aroma; chilled lets flavors meld and is refreshing in summer. It holds up well at room temperature for a picnic.
Q: Can I swap tomato paste for fresh tomatoes?
A: Fresh tomatoes will make the salad juicier and less concentrated. If using fresh tomatoes, salt and drain them or reduce added lemon slightly to balance the extra moisture.
Q: How spicy is it?
A: The recipe uses only 1/4 tsp chili flakes, giving a mild warmth. Increase cautiously or use cayenne/pul biber to adjust heat.
Conclusion
If you like recipes that are quick, pantry-friendly, and full of savory tomato flavor, this vegan bulgur salad is a reliable go-to. For inspiration on other bulgur salads that lean into pepper or arugula flavors, check out this arugula bulgur pilaf salad: Arugula Bulgur Pilaf Salad with Red Pepper Dressing. For another simple vegan bulgur salad variation and extra tips, see this straightforward version: Einfacher veganer Bulgursalat.
Vegan Bulgur Salad
Ingredients
For the salad
- 250 g bulgur Fine-to-medium bulgur works best.
- 500 ml water
- 1 tbsp vegetable bouillon powder Use low-sodium for tighter control over salt.
- 1 medium onion, finely diced
- 1 red bell pepper diced
- 1/2 cucumber diced (salad cucumber) May need to seed if watery.
- 4 spring onions thinly sliced Also called scallions.
- 1 clove garlic, pressed or minced
- 5 tbsp olive oil
- 100 g tomato paste Check for vegan status.
- 4 tbsp lemon juice Freshly squeezed.
- 1/4 tsp chili flakes Adjust according to heat preference.
- 1 tsp ground cumin
- 4 tbsp chopped parsley Fresh or frozen.
- Salt to taste
Instructions
Preparation
- Place bulgur into a pot. Add water and vegetable bouillon powder. Bring to a boil, then turn off the heat. Cover and let soak for 15 minutes, or until tender and water is absorbed. Fluff with a fork.
- While bulgur rests, dice the onion and red bell pepper. Slice spring onions and dice cucumber. Mince garlic and squeeze lemons for juice.
Cooking
- Heat olive oil in a frying pan over medium heat. Add diced onion and sauté for about 2 minutes until translucent.
- Stir in tomato paste and pressed garlic, cooking for about 1 minute to release their aroma.
- Add the diced red pepper to the pan and cook for 3 minutes until it softens slightly.
Combining
- In a large bowl, combine the cooked bulgur with the tomato-onion-pepper mixture, sliced spring onions, and diced cucumber.
- Stir in lemon juice, chopped parsley, ground cumin, and chili flakes. Taste and add salt as needed. Mix thoroughly.
Serving
- Let the salad sit for 5-10 minutes to meld flavors. Serve warm, at room temperature, or chilled.
