Bulgar Wheat Salad (3 Ways) | FoodByMaria Recipes

Vegan Meals

Bulgur Wheat Salad Stack Recipes

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Bulgar wheat salad stack on white plate

Prep

20 minutes

Yield

4 - 6 servings

Okay, I really think you’re going to like this creative recipe. It’s a bulgur wheat salad but not served as a traditional salad, we’ve made it look so beautiful and served as a stack. This recipe looks super impressive to dinner guests and is really easy to make.

Bulgar wheat salad stack on white plate

Why you’ll love this bulgur wheat salad:

  • Quick: Make this in just 20-minutes (but it’ll look like you spent hours on it)
  • Versatile: I’ve provided a few different ways to make these stacks to help inspire you. Get creative!
  • Delicious: Full of flavor and great for summer
Bulgar wheat salad stack on white plate

Ingredient Notes:

Bulgur: I used Bob’s Red Mill Bulgur for this easy bulgur wheat salad. Bulgur is a quick-cooking whole grain that is great for salads, or beautiful stacks like these. It’s made from cracked wheat berries that are separated into small pieces.

Egg Salad: This non-vegan stack is great for summer and combines your traditional egg salad with a twist with the seasonings.

Mediterranean Salad: Combining typical Mediterranean ingredients like cucumber, tomato, red onion, and feta, this stack is colorful and delicious.

Asian-Inspired Stack: Combining the sweetness of mango, with the salty from soy sauce, and the crunch of wontons, this stack is so yummy!

Bulgar wheat salad stack on white plate

How to make bulgur wheat stacks:

  1. Cook the Bulgur Wheat according to the instructions on the package.
  2. Allow to cool and mix in the olive oil, coconut aminos, sea salt, garlic powder, onion powder, and cracked black pepper.
  3. Prepare the egg salad by grating the eggs into a large bowl.
  4. Add the mayonnaise, capers, oregano, basil, salt, cracked black pepper, and red chili flakes. Mix to combine and set aside.
  5. Make the crispy wontons next by adding avocado/sunflower oil to the bottom of a deep pot over high heat.
  6. Cut the wonton wrappers into strips, add to the oil to fry, and rotate with tongs until they have become golden brown and crispy.
  7. Transfer the crispy wontons to a plate with a paper towel to drain excess oil.
  8. Next, prep the veggies for each style of the stack.
  9. To create the Mediterranean stack, lightly spray a 1-cup measuring cup with avocado or sunflower oil.
  10. Layer in the following order- tomato, pepper, cucumber, red onion, egg salad, seasoned bulgar wheat.
  11. Lightly press the stack down, and then place a plate on top and flip over.
  12. To serve, sprinkle crumbled feta and capers on top.
  13. To create the Asian-Inspired stack, lightly spray a 1-cup measuring cup with avocado or sunflower oil.
  14. Layer in the following order- avocado, mango, egg salad, seasoned bulgar wheat.
  15. Lightly press the stack down, and then place a plate on top and flip over.
  16. To serve, place crispy wontons on top and drizzle coconut aminos.

Expert Tips & FAQ:

Can I eat this as a salad vs. a stack? If you do not wish to create these stacks, combine ALL ingredients in a bowl, mix to combine, and season to taste!

How do I make vegan egg salad? Instead of egg salad, make a tofu scramble or use any protein you wish!

How do I make this gluten-free? To make this gluten-free, use quinoa, brown, or sushi rice for these stacks. YUM!!

Spice it up: Spice up the egg salad by even adding lemon or lime juice, green onion, diced pickles, siracha sauce, etc.!!!

Get Creative: Add or remove any ingredients you wish! These stacks are the inspiration for you- play with them and create new ones!

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Bulgar wheat salad stack on white plate

3-Way Bulgar Wheat Salad Stacks

  • Author: Maria Koutsogiannis
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 - 6 servings 1x
  • Category: Vegetarian Meals
  • Method: Cook + Combine
  • Cuisine: Mediterranean-Inspired, Asian-Inspired, Vegetarian, Dairy-Free
  • Diet: Vegetarian

Description

I’m giving you 3 different ways to make impressive-looking (but easy) bulgar wheat salad stacks for your summer dinner party.


Ingredients

Scale

Seasoned Bulgur Wheat

1 ½ cups Bob’s Red Mill Bulgar Wheat (uncooked)

1 tbsp. olive oil

1 tbsp. coconut aminos or tamari

1 tsp. sea salt

1 tsp. garlic powder

1 tsp. onion powder

½ tsp. cracked black pepper

Egg Salad

5 hard-boiled eggs

¼ cup mayonnaise

1 tbsp. capers

1 tbsp. fresh oregano (chopped)

1 tbsp. fresh basil (chopped)

1 tsp. sea salt

½ tsp. cracked black pepper

1 tsp. red chili flakes

Mediterranean-Style Stack

2 on-the-vine tomatoes

1 red pepper

½ of a cucumber

½ cup red onion

½ cup feta or vegan feta

2 tbsp. capers

Asian-Inspired Stack

1 large avocado

1 large mango

2 cups crispy wontons

2 tbsp. coconut aminos or tamari


Instructions

Cook the Bulgur Wheat according to the instructions on the package.

Allow to cool and mix in the olive oil, coconut aminos, sea salt, garlic powder, onion powder, and cracked black pepper.

Prepare the egg salad by grating the eggs into a large bowl.

Add the mayonnaise, capers, oregano, basil, salt, cracked black pepper, and red chili flakes. Mix to combine and set aside.

Make the crispy wontons next by adding avocado/sunflower oil to the bottom of a deep pot over high heat.

Cut the wonton wrappers into strips, add to the oil to fry, and rotate with tongs until they have become golden brown and crispy.

Transfer the crispy wontons to a plate with paper towel to drain excess oil.

Next, prep the veggies for each style of stack.

Dice the tomatoes, red pepper, cucumber, red onion, avocado, and mango into small/medium pieces.

Add salt, pepper, and other seasonings to the tomatoes and mango prior to stacking.

To create the Mediterranean stack, lightly spray a 1-cup measuring cup with avocado or sunflower oil.

Layer in the following order- tomato, pepper, cucumber, red onion, egg salad, seasoned bulgar wheat.

Lightly press the stack down, and then place a plate on top and flip over.

To serve, sprinkle crumbled feta and capers on top.

To create the Asian-Inspired stack, lightly spray a 1-cup measuring cup with avocado or sunflower oil.

Layer in the following order- avocado, mango, egg salad, seasoned bulgar wheat.

Lightly press the stack down, and then place a plate on top and flip over.

To serve, place crispy wontons on top and drizzle coconut aminos.

If you do not wish to create these stacks, combine ALL ingredients in a bowl, mix to combine, and season to taste!

Enjoy this immediately OR prepare ahead of time and place in the fridge for later.

Notes

Instead of egg salad, make a tofu scramble or use any protein you wish!

To make this gluten free, use quinoa, brown or sushi rice for these stacks. YUM!!

Spice up the egg salad by even adding lemon or lime juice, green onion, diced pickles, siracha sauce, etc.!!!

Add or remove any ingredients you wish! These stacks are inspiration for you- play with it and create new ones!

This salad is AWESOME dish for summer! Impress your friends with your cooking and plating skills!


Nutrition

  • Serving Size: 1
  • Calories: 687
  • Sugar: 12.7g
  • Sodium: 1565.6mg
  • Fat: 33.1g
  • Saturated Fat: 7.6g
  • Unsaturated Fat: 10.9g
  • Trans Fat: 0.1g
  • Carbohydrates: 79.6g
  • Fiber: 12.4g
  • Protein: 25.2g
  • Cholesterol: 295.5mg

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