Equipment
Ingredients
Salad Base
- 150 g bulgur wheat, fine or medium grain
- 150 ml boiling water
Vegetables
- 150 g sweet corn kernels, fresh off the cob or thawed frozen
- 150 g cherry tomatoes, halved
- 50 g red onion, finely diced
- 1 avocado, diced
- 15 g fresh parsley, roughly chopped
Lemon Dressing
- 45 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 5 g dijon mustard
- 5 g maple syrup
- 3 g kosher salt
- 1 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 339 kcal
- Protein
- 7 g
- Carbohydrates
- 43 g
- Fat
- 18 g
- Fiber
- 9 g
- Sugar
- 6 g
- Sodium
- 325 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 581 mg
- Calcium
- 35 mg
- Iron
- 1.8 mg
- Magnesium
- 96 mg
- Phosphorus
- 183 mg
- Zinc
- 1.3 mg
- Vitamin A
- 22 mcg
- Vitamin C
- 20 mg
- Vitamin E
- 2.5 mg
- Vitamin K
- 77 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.19 mg
- Riboflavin
- 0.14 mg
- Niacin
- 3.3 mg
- Folate
- 66 mcg
- Water
- 120 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the bulgur wheat in a heatproof bowl. Pour the boiling 100C or 212F water over the grains, cover tightly with a plate or plastic wrap, and let sit for 15 minutes to rehydrate.
Remove the cover and fluff the bulgur with a fork. Set aside to cool to room temperature.
In a small bowl, combine the olive oil, fresh lemon juice, Dijon mustard, maple syrup, salt, and black pepper. Whisk vigorously until the dressing is fully emulsified.
In a large mixing bowl, combine the cooled bulgur, sweet corn kernels, halved cherry tomatoes, finely diced red onion, and chopped parsley.
Pour the lemon dressing over the bulgur and vegetable mixture, stirring thoroughly to ensure all ingredients are evenly coated.
Add the diced avocado to the bowl and gently fold it into the salad to prevent the pieces from mashing into a paste.
Taste and adjust seasoning if necessary. Serve immediately at room temperature or chill slightly before serving.
Chef's Notes
- Toasting the bulgur in a dry pan for 2 to 3 minutes before soaking adds a remarkable nutty depth to the final salad.
- If using fresh corn, blanch the kernels in boiling water for 60 seconds before shocking them in ice water to lock in their bright color and sweet crunch.
- The Dijon mustard in the dressing acts as an emulsifier, keeping the oil and lemon juice from separating while adding a savory backbone.
- For meal prep, keep the avocado and the dressing separate from the main salad base, mixing them in only on the day you plan to eat.
Storage
Refrigerator: 2 days — Avocado may brown slightly over time. Store dressing separately if making ahead.
Troubleshooting
Bulgur is crunchy or tough
Cause: Insufficient liquid or steeping time, or cover was not tight enough to trap steam
Fix: Add 2-3 tablespoons of hot water, re-cover tightly, and let sit for an additional 5-10 minutes
Prevention: Ensure water is at a rolling boil when poured, and the bowl is completely sealed during steeping
Avocado turns into mush
Cause: Avocado was overripe or mixed too aggressively
Fix: Cannot be fixed structurally, but the flavor will remain excellent and act as a creamy dressing binder
Prevention: Use a ripe but firm avocado and always fold it in at the very end of assembly
Cultural Context
Bulgur is a staple grain in Middle Eastern and Mediterranean cuisines, traditionally created by parboiling, drying, and cracking whole durum wheat. This salad takes structural inspiration from Tabbouleh but incorporates New World ingredients like sweet corn and avocado for a modern, cross-cultural fusion dish that celebrates summer produce.
