Mary Berry Bulgur Wheat Salad Recipe

This light, fluffy Mary Berry Bulgur Wheat Salad is made with fresh herbs, cherry tomatoes, and ready in 30 minutes. The magic happens when the warm grains soak up the vibrant lemon and olive oil dressing. I find it to be the ultimate side dish for summer barbecues.

Why This Classic Works

I used to struggle with mushy grains until I realized the secret is letting them steam properly off the heat. This method guarantees perfectly separate, tender grains every single time.

It is a foolproof technique that brings out the best in simple ingredients. Mixing the dressing in while the wheat is still slightly warm makes a massive difference in flavour.

Mary Berry Bulgur Wheat Salad Ingredients

• 200g bulgur wheat
• 400ml hot vegetable stock
• 1 large cucumber, diced
• 200g cherry tomatoes, halved
• 1 red onion, finely chopped
• 1 large bunch fresh flat-leaf parsley, roughly chopped
• 1 large bunch fresh mint, roughly chopped
• 4 tbsp extra virgin olive oil
• Juice of 1 large lemon
• Salt and freshly ground black pepper to taste

How To Make Mary Berry Bulgur Wheat Salad

1. Soak the grains: Place the bulgur wheat in a large heatproof bowl and pour the hot vegetable stock over the top.
2. Cover and steam: Tightly cover the bowl with cling film or a plate and leave it undisturbed for 15 minutes.
3. Fluff the wheat: Remove the cover and use a fork to gently fluff the grains, separating them to release the heat.
4. Prepare the dressing: In a small jug, whisk together the olive oil, freshly squeezed lemon juice, salt, and black pepper.
5. Combine and serve: Add the cucumber, tomatoes, red onion, parsley, and mint to the warm grains, pour over the dressing, and toss thoroughly.

Recipe Tips

• Use hot stock: This ensures the grains plump up fully without becoming sticky or soggy.
• Fluff with a fork: Never use a wooden spoon, as it will crush the delicate grains and create a mushy texture.
• Fresh herbs matter: Do not substitute dried herbs here, as fresh parsley and mint provide the essential bright flavour for this dish.

What To Serve With Bulgur Wheat Salad

Serve this refreshing side alongside grilled chicken skewers or sticky glazed lamb chops. It also pairs wonderfully with warm pita bread and a generous spoonful of homemade hummus.

How To Store

Keep leftovers in an airtight container in the fridge for up to 3 days. The flavours actually improve overnight as the dressing marinates the grains. Do not freeze this salad, as the fresh vegetables will become watery upon thawing.

FAQs

Can I use quinoa instead?
Yes, quinoa works beautifully but will need to be simmered on the stove according to packet instructions before assembling the salad.

Is bulgur wheat gluten-free?
No, bulgur is a type of cracked wheat, so it contains gluten and is not suitable for coeliacs.

Do I need to rinse the bulgur first?
Rinsing is not necessary for most commercially bought bulgur wheat before soaking in hot stock.

Nutrition

• Calories: 240 kcal
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 320mg
• Total Carbohydrate: 30g
• Protein: 5g

Try More Recipes:

• Mary Berry Potato Salad Recipe
• Mary Berry Warm Honeyed Salmon Salad Recipe
• Mary Berry Warm Honeyed Salmon Salad Recipe