Not all grain salads are created equal. This bulgur wheat salad promises to deliver a... The post Bulgur Wheat Salad with Caramelised Fennel appeared first on The Sidesmith.
Not all grain salads are created equal. This bulgur wheat salad promises to deliver a dinner party- worthy side with flavours that are moreish and delicious.
Need A Super Fancy Bulgur Wheat Salad?
As you all know, I love a super fancy salad and a typical bulgur wheat salad is delicious but just so bland to look at sometimes. If I’m spending hours on the main, the sides have to live up to expectations as well. So this is how you’re going to make it a bulgur salad look appetising.
Love fennel season as they are crazy affordable and the perfect time to experiment. If you have never caramelised fennel, you truly must give this a try.
In fact, it is so good you can just serve it up as it is. The balsamic vinegar, honey and butter create a beautifully balanced caramelisation, enhancing the fennel’s natural sweetness and adding a rich, tangy, yet buttery note to the salad.
I also really wanted to bulk up the recipe, which is great for big parties and you need to fill those bellys. Good source of protein. The lighten the bulk, add fresh cucumber and juicy tomatoes.
Love the beautiful shape of the fennel, the delicate fronds and gorgeous brown caramelisation marks. Can always find a way to spruce up ingredients. Not to mention the fact that it’s delicious.
I’ve made this to eat on it’s own too. Super hearty.
For more bulgur salads, do try our bulgur salad with mushrooms and bulgur pilaf.
“Love all the flavors and textures of this salad! Great for making ahead too!”
~ TESTIMONIAL FROM ASHLEY ~
What Is Red Bulgur?
Red bulgur is a type of bulgur wheat that is made from red wheat berries. It has a distinct reddish-brown colour and is known for its slightly nuttier flavour compared to the more common light brown bulgur.
The process of making red bulgur involves parboiling the wheat berries, drying them, and then cracking them into coarse, medium, or fine granules.
Recipe Overview
Flavour/Texture: The bulgur wheat has a hearty, nutty flavour and a slightly chewy texture, while the fennel brings a sweet and savoury richness. Its natural sugars intensify during cooking to create a beautifully deep, caramelised flavour.
The lentils introduce a hearty, protein-rich component with a mild, earthy taste, and the cucumber and juicy tomatoes contribute a crisp, refreshing contrast, adding crunch and a burst of freshness to each bite.
Ease: Follow the instructions for making the perfect bulgur wheat without the fuss. Our recipe works every time. The fennel is not as fiddly as it seems and easy enough to char and get those gorgeous caramelised edges.
Time: This bulgur wheat recipe will take around 30 to 35 minutes. Cook the fennel while the bulgur wheat is cooking away to save on time.
Ingredients For This Fancy Bulgur Wheat Salad
Bulgur: For this recipe I used coarse bulgur wheat. I love the texture it gives and lends well to a hearty side salad. Really good if you’re feeding the masses.
Fennel: When in season, fennel is so cheap! Just the other day we bought 3 fennel for $5! So we made our orange fennel salad as well as our prawn and fennel salad with yuzu jam dressing.
Balsamic vinegar: A key ingredient in the caramelisation process of the fennel. Dulls the strong liquorice flavours a little and provides tang.
Honey: The natural sweetener to balance out the tang of the vinegar.
Butter: Love the gorgeous buttery taste on the fennel to add some creaminess to the bulgur wheat salad.
Lentils: I used canned lentils for this recipe. Be sure to drain, rinse and let dry before adding to the salad. If you prefer to use dry lentils, be sure to get green lentils. If you have extra, try our puy lentil salad with warm pickled onions or farro side dish with mozzarella.
Cucumber: Just dice into smaller pieces. Adds freshness and crunch.
Truss tomatoes: Truss tomatoes are super sweet. Cut in halves or quarters depending on your preference.
Variations and Substitutions
Bulgur wheat replacement: If bulgur is not available, try using cracked wheat, quinoa, or even barley as a substitute.
Fennel substitute: If you’re not a fan of fennel, try caramelising leeks or shallots for a similar sweetness and depth.
Lentils alternative: Replace lentils with black beans or chickpeas for a different protein source.
Vegan option: Maple syrup or agave nectar can replace honey for a vegan option.
Add protein: Incorporate grilled chicken, feta cheese, or chickpeas for extra protein.
Different vegetables: Swap out the cucumber and tomatoes for roasted bell peppers, olives, or avocado for varied flavours and textures.
Herbs and spices: Experiment with other fresh herbs like basil or mint, or add a pinch of cumin or paprika for extra depth.
How To Make This Bulgur Wheat Salad To Feed The Masses
How To Cook Fluffy Bulgur Wheat
Rinse bulgur thoroughly. Place in a small saucepan.
Add water and a pinch of salt and bring to a boil.
Reduce to a simmer, cover with the lid, and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
Remove from the heat and let it sit for 10 minutes.
Remove the lid and fluff with a fork.
How To Perfectly Caramelise Fennel
Cut off the top and the fennel fronds. Pick out 1 tbsp of fronds and set aside.
Stand fennel on its base and slice vertically about 2cm wide.
In a large fry pan or skillet, add 1 tbsp olive oil.
Place fennel flat in one layer.
Char on both sides for about 3-4 minutes.
Add balsamic vinegar and cover with a lid for about 3 minutes.
Remove lid and add honey and butter. Let it caramelise until most of the liquid is gone.
How To Prepare the Rest of The Ingredients
Drain and rinse lentils. Set aside.
Dice cucumber. Cut tomatoes in half.
Slice lemon into wheels.
How to Assemble the Salad
Remove fennel from the frying pan and set aside.
Add bulgur, lentils, cucumber, tomatoes, fennel fronds, 1 tbsp olive oil and salt and pepper to taste. Toss it through all the caramelised sauce and mix until well combined.
Add the caramelised fennel back into the salad.
Garnish with more fennel fronds and lemon wheels.
Serve.
How to Make This Salad Perfectly [Expert Tips]
Cook bulgur properly: Ensure the bulgur is cooked just until tender but still has a slight bite. Avoid overcooking to prevent it from becoming mushy. Fluff with a fork after cooking to separate the grains
Caramelised fennel well: Slice fennel uniformly to ensure even caramelisation. Use a hot pan and don’t overcrowd it to get a nice char. Adding balsamic vinegar and honey will enhance the caramelisation process, so let the fennel cook until the liquid is almost completely reduced for the best results.
Balance flavours: Adjust the sweetness and tanginess of the caramelised fennel by tasting and tweaking the honey and balsamic vinegar amounts. This balance is key to enhancing the overall flavour of the salad.
Use fresh ingredients: Fresh cucumber, ripe tomatoes, and aromatic herbs will brighten the salad. Ensure all vegetables are fresh and properly chopped to maintain a crisp texture.
Combine gently: When mixing the salad, do so gently. Tuck fennel between the salad to avoid them getting mashed.
Frequently Asked Questions
Yes, you can make bulgur salad in advance, which is great for meal prepping or planning for events. But it would be best to leave the assembly of the bulgur wheat salad closer to the time of serving.
Keep the cooked bulgur, caramelised fennel, and the rest of the ingredients apart. This way, it will be of optimum quality when served.
Yes, bulgur wheat can go bad over time, but it has a relatively long shelf life when stored properly.
When stored in an airtight container in a cool, dry place, unopened bulgur wheat can last for up to 6 – 12 months. The dry environment helps prevent moisture, which can lead to spoilage.
Once opened, bulgur should be stored in an airtight container to keep out moisture and pests. It can typically last 4-6 months in a pantry. For longer storage, you can refrigerate or freeze it, where it can last up to a year or more.
Bulgur wheat and couscous are not the same.
Bulgur is less processed and retains more of the whole grain’s nutrients, while couscous is made from refined wheat semolina. Coarse bulgur has a chewy texture, whereas couscous is softer and finer. Couscous cooks faster and is easier to prepare compared to bulgur.
Who would have thought fennel would go so well with bulgur wheat. A marriage made in heaven, this is a wonderful gluten free side dish to be enjoyed as a main meal or a side salad. – Amy xx
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Bulgur Wheat Salad with Caramelised Fennel
Ingredients
Instructions
How To Cook Bulgur
- Rinse bulgur thoroughly. Place in a small saucepan.
- Add water and a pinch of salt and bring to a boil.
- Reduce to a simmer, cover with the lid, and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
- Remove from the heat and let it sit for 10 minutes.
- Remove the lid and fluff with a fork.
How To Caramalise Fennel
- Cut off the top and the fennel fronds. Pick out 1 tbsp of fronds and set aside.
- Stand fennel on its base and slice vertically about 2cm wide.
- In a large fry pan or skillet, add 1 tbsp olive oil.
- Place fennel flat in one layer.
- Char on both sides for about 3-4 minutes.
- Add balsamic vinegar and cover with a lid for about 3 minutes.
- Remove lid and add honey and butter. Let it caramelise until most of the liquid is gone.
Rest Of The Salad
- Drain and rinse lentils. Set aside.
- Dice cucumber.
- Cut tomatoes in half.
- Slice lemon into wheels.
Assembly
- Remove fennel from the frying pan and set aside.
- Add bulgur, lentils, cucumber, tomatoes, fennel fronds, 1 tbsp olive oil and salt and pepper to taste. Toss it through all the caramelised sauce and mix until well combined
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