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    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

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Grilled Vegetable Tofu & Bulgur Salad.

My husband is a bit of a quinoa addict.  Don’t get me wrong, I also enjoy a bowl of it here and there, but I also like to mix it up with other grains.  Recently I’ve found myself restocking our quinoa and millet supplies weekly, while my sad little jar of bulgur has gone unnoticed.  This used to be one of my most frequently cooked grains, and I’m happy to have brought it back this summer.

This salad is a great way to use up summer vegetables, and with the added tofu, becomes a complete meal of veggies, grains, and protein.

Grilled Vegetable Tofu & Bulgur Salad

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(print this recipe!)

Ingredients: (serves 6)

  • 1.5 cups dry bulgur wheat
  • 3 cups water
  • 2 medium zucchini squash, diced
  • 1 medium yellow summer squash, diced
  • 2 cups crimini mushrooms, diced
  • 1 block extra firm tofu
  • 2 tbsp olive oil
  • 3 tbsp lemon juice
  • salt and pepper to taste

Instructions:  The key to this salad is cutting everything into a similarly-sized fine dice – makes it much easier to get a little bit in each bite!  Chop the squash and mushrooms into small cubes, and sauté over medium high heat until beginning to soften.  Or if you have a grill or grill pan, grill in strips and then dice when cooked!  Grilling will give a bit of extra smoky flavor.

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Meanwhile, cook 1.5 cups dry bulgur wheat with 3 cups water.  I cooked mine in my rice cooker, but you can easily cook yours on the stove top.  Just simmer (covered) until all water is absorbed and the bulgur is ready to be fluffed.

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Once the vegetables are cooked, add them to the finished pot of bulgur, and use the same sauté pan (less dishes!) to brown the tofu using the same method as the tofu tutorial

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Once the tofu is browned, add to the bulgur and vegetables.  In a small separate bowl, whisk together lemon juice, olive oil, salt, and pepper, and then pour dressing over the salad and stir to combine. 

Let the salad sit for at least ten minutes while the flavors marinate and strengthen.  Then, dig in!

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If you have leftover grilled vegetables from a cookout, you can skip the sauté step and simply dice them and add to the cooked bulgur.  It’s a great way to use up all those delicious summer veggies!

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When the weather is warm and the days are long, I don’t always feel like spending a lot time slaving over the stove in the summers.  Salads like this are the perfect way to have a quick and easy complete meal in one simple bowl.

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Delicious both warm and cold – enjoy!

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37 Comments so far
Leave a comment

Cait's Plate     at 5:30 pm

Yum. I wish I had that physically (instead of just visually) in front of me right now. I could definitely gobble it right up!

[Reply]

Kristen @ Change of Pace     at 5:35 pm

Bulgar is so yummy! Never thought of adding the grilled veggies to it. You could also do chicken for the husbands like mine that are carnivores :)

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Jenny Reply:

I made this last night, and my carnivore husband loved it with the tofu. It’s great room temp as well. I added some grilled corn cut off the cob and some chopped parsley, and a little honey to the dressing.

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Gina @ Running to the Kitchen     at 5:37 pm

I need to remember to pick up some bulgar next time I’m in the bulk bins because this looks great.

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The Healthy Hipster     at 5:37 pm

NOM! I love summer grilling and yellow squash is so plentiful in Ontario this time of year. Look forward to firing up the grill & making this ASAP. :)

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Katherina @ Zephyr Runs     at 5:51 pm

What’s the difference between a (grain) salad and a pilaf? Either way, this looks delicious. I’d probably make it with quinoa :P Me and the boy are quinoa addicts as well!

[Reply]

Elizabeth     at 6:29 pm

This sounds like one of my go-to meals – except I add a nice sprinkling of nutritional yeast! yum :)

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Donna @ Life of a Happy Blonde     at 6:33 pm

Ohhh i had something similar with brown rice the other day, will have to try bulgur some time soon :)
Gorgeous photos!

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Katelyn @ Chef Katelyn     at 7:01 pm

Omigahhhh EVERYTHING is better grilled. Lately I’ve been craving tofu. Weird? Completely. Is it going to happen? For sure.

[Reply]

Heather     at 7:11 pm

Looks delicious! Bulger is definitely a staple for me when it comes to meat substitutes and overall filler. Yum!

[Reply]

chelsey @ clean eating chelsey     at 7:15 pm

My husband is a huge quinoa lover too, which is awesome because usually he gets freaked out by new foods.

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Alayna @ Thyme Bombe     at 7:45 pm

I have never had bulgur but the texture looks nice. How do you prepare it in the rice cooker (what setting and water to grain ratio?)

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Lauren     at 7:55 pm

This looks delicious! I don’t cook with Bulgar near enough.

[Reply]

Angela     at 8:52 pm

What setting did you use for the bulgur on your rice cooker? I purchased the rice cooker you recommended about two months ago and I.just.lurve.it!!

[Reply]

Lindsay Loves Veggies     at 9:23 pm

Wow! This looks delicious!!!

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Krystina (Organically Me)     at 9:33 pm

This looks great! :)

[Reply]

Girl In The Pink     at 10:18 pm

Totally made something similar to this last night, but with brown rice. I have never cooked with bulgar – I’ll have to give it a try!

Thanks for sharing the recipe!

[Reply]

Katherine     at 10:28 pm

It is sooo sad. Every time I look on your page, I am like “baby? baby? BABY?” I think I am more excited that you (ok, maybe not. But I am excited!)

[Reply]

Olena (The Fit Gourmet)     at 11:10 pm

I ♥ bulgur! Bulgur vs. couscous is like real coffee compared to instant Nescafe. When I make bulgur, it rarely makes it into a salad cuz I just gobble it down like hot porridge.

[Reply]

Hillary [Nutrition Nut on the Run]     at 1:01 am

bulgar makes me think of my mom’s tabouli recipe she would always make to take camping :)

I’m addicted to quinoa, like Casey. Gotta love the organic Costco 4lb. bags!

[Reply]

Jackie @ That Deep Breath     at 1:43 am

I’ve never tried bulgur before! It will have to go on my list of foods to try. this looks great!

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Rachel @ My Naturally Frugal Family     at 10:28 am

Oh My Goodness! This looks delicious.

In fact I will be making it this evening for dinner. I have a vast supply of veggies from my CSA so this will be easy to whip up.

[Reply]

Amber K     at 11:13 am

It looks delicious! For some reason I can never just eat one thing though. I need 2-3 to consider something a “meal.” I like jumping back and forth between options. Or I’m insane. You know, either works ;)

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Estelle     at 3:34 pm

I’m glad I’m not the only quinoa addict. :) I just posted about a yummy quinoa, arugula and shiitake salad so this is quite fitting. I’ll have to try your bulger tofu creation. Looks yum!

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Amy*     at 3:37 pm

I’m a huge quinoa fan, but I’ve never tried bulgur before. You make it look so easy! I might have to just give it a whirl!*

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Lauren @ Fun, Fit and Fabulous!     at 9:57 pm

This lookslike the perfect salad to pack for lunch. I can’t wait to try it out!

[Reply]

Willow @ My Own Trail     at 10:48 pm

YUM! That looks so good. I was actually just thinking the same thing about my jar of bulgur. I have been making so many quinoa and whole wheat cous cous salads lately that my bulgur has received no attention. I have tabouli on the menu this week so that I can use some. Although, I’m thinking your recipe may trump the tabouli…

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Babs     at 6:10 am

Looks so healthy and delish. I’m always trying to find new meals to cook. It gets so exhausting.

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SaraRM     at 12:11 pm

That looks REALLY good! All its mixing are chunks of avacados… :)

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Samantha     at 1:04 pm

Bulgur Rocks!

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Ciera @ Rose & Thistle     at 3:14 pm

Am excited to try this! Sounds delicious… I’m not a vegetarian but since moving away from the countryside (where I knew exactly where my meat came from) I’ve been a bit dubious about meat conditions etc so have been eating loads more vegetarian foods. This sounds like a must-try – and just saw your tofu tutorial too :)

[Reply]

miri leigh     at 3:49 pm

This is a lovely summer dish! Thanks for sharing and including all the beautiful pictures!

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The Healthy Engineer     at 5:23 pm

This is something I should show my mom–she loves grilled tofu!!

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Stephanie @ StephSnacks     at 7:48 pm

Looks so delish! Perfect for Summer.

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Karin     at 10:23 pm

I love quinoa but just can’t seem to get into tofu… Don’t like the texture

[Reply]

Emily Malone Reply:

It’s all in how you cook it!

[Reply]

Lauren @ Hungry Child in the City     at 9:00 am

I wish I lived in Seattle and I could hire you as my personal healthy living chef. Your food always looks so delicious! I try to cook here and there, but life always gets in the way!! Great recipe, thanks for sharing!

[Reply]

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