Blueberry Bulgur Salad

Blueberries and other berries are a staple of our Pacific Northwest.  When paired with other fresh, wholesome ingredients, well, it just doesn’t get any better than that.  Bulgur is a whole grain and as such has a lower glycemic index so it makes you feel good as well as providing important minerals and nutrients including protein.  This recipe uses cracked wheat or a fine grain bulgur for ease of cooking.  I normally prefer a coarser grain bulgur which does need to actually be simmered to cook properly.  You could also use other berries of your choosing.

Blueberry Bulgur Salad


  • 1 cup bulgur or cracked wheat
  • 1 1/2 cups boiling water
  • 1/4 cup fresh lemon juice
  • 1 teaspoon honey
  • 1 teaspoon whole grain mustard
  • 1/4 cup olive oil
  • salt
  • freshly ground black pepper
  • 1 pint blueberries
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/2 cup chopped toasted walnuts
  • 1 cup halved cherry tomatoes


Combine the bulgur with the boiling water.  Cover and let stand until tender, 30 minutes.  Drain any excess water and fluff grains with a fork.

In a small bowl, whisk together lemon juice, honey, mustard, and olive oil.  Season with salt and pepper.

In a serving bowl, combine drained bulgur, blueberries, parsley, mint, walnuts, and tomatoes.  Toss with the dressing.  Cover bowl and refrigerate at least one hour to allow flavors to mature.

Serves 4 to 6.

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