Nutritious Kale Bulgur Salad


This savory bulgur salad is packed full of amazing, healthy ingredients:

Bulgur Salad with GrapesBulgur: This whole grain is cracked whole wheat. For gluten-free, don’t hesitate to substitute cooked quinoa or millet. They take a bit longer to cook (must be boiled), but use the same ratios of water and salt.

Kale: Though a bit overdone in recent years (kale chips, anyone?), kale is a powerhouse of dairy-free calcium, not to mention the other vitamins, minerals and antioxidants in this brilliantly green veggie.

Grapes: Packed with antioxidants and other polyphenols, grapes have been linked in studies to heart health, and it is believed that they help our bodies in many other ways, too.

Parsley: This is a little known healthy bone food, thanks to its rich Vitamin K content. Parsley also lends a good dose of Vitamins C and A to this bulgur salad.

Pecans: We often praise nuts for their beneficial oils, but pecans also boast a generous handful of heart-healthy antioxidants.

This bulgur salad recipe and image were shared with us by They do offer more recipes on their website, but note that not all are dairy-free.

Bulgur Salad with Grapes and Kale
Prep time
Cook time
Total time
Serves: 6 servings
  • 2 cups water
  • 1 cup uncooked bulgur
  • ½ teaspoon kosher salt
  • 1 cup pecan halves, toasted and roughly chopped
  • 2 cups seedless California grapes, halved
  • 2 cups packed kale or Swiss chard leaves, finely slivered
  • ½ cup Italian parsley, chopped
  • ¼ cup scallions, thinly sliced
  • ¼ cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons lemon zest, finely grated
  • Pinch cayenne
  • Salt and black pepper, to taste
  1. Bring 2 cups of water to a boil in a medium saucepan.
  2. Stir in bulgur and ½ teaspoon salt and remove from heat.
  3. Cover and let stand 20 minutes or until most of water is absorbed.
  4. Drain well and press to extract any excess water.
  5. Let cool and stir in the remaining ingredients.
  6. Season well with salt and black pepper, to taste.
  7. Serve room temperature or chilled.

About Author

Alisa is the founder of, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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