• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BetterFoodGuru
  • Home
  • About
  • Recipes
    • Appetizers and Dips
    • Breakfast
    • Main Dishes
    • Side Dishes
    • Salads
    • Soups & Stews
    • Dessert
    • 30 Minutes or Less
  • Essential Links
  • Contact
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
menu icon
go to homepage
search icon
Homepage link
  • Recipes
  • Contact
  • About
  • Links
  • Privacy Policy
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
  • ×

    Autumn Butternut, Bean & Bulgur Salad

    October 18, 2023 by Sara Tercero 14 Comments

    Jump to Recipe Print Recipe

    Autumn Butternut, Bean & Bulgur Salad is a hearty and flavorful salad that is perfect for a fall meal. This Southwestern salad is a zesty, hearty and healthy recipe. To make it combine roasted butternut squash, black beans, corn, bulgur wheat, cucumber, tomatoes, cilantro, and pumpkin seeds. The dressing is a simple combination of olive oil, lime juice, maple syrup, and cilantro. This plant-based Autumn salad is inspired by tabouli which is a traditional Middle Eastern salad . However, this vegan salad adds a Southwest twist with the addition of butternut squash, black beans, and corn. If you are looking for a healthy salad recipe that packs Autumn flavors, you will love this one.

    image close up of butternut bean and bulgur salad

    What is tabbouli?

    Tabouli is a Levantine salad. It contains finely chopped parsley, tomatoes, mint, onion, and bulgur. Olive oil, lemon juice, and salt are what makes up the simple dressing. Tabouli is a staple ingredient of a mezze in the Eastern Mediterranean and the Arab world. Like hummus, baba ghanoush, pita bread, and other elements of Arab cuisine, tabbouleh has become a popular food in the United States. It is a refreshing and healthy salad that is perfect for a light lunch or dinner. Tabbouli was the inspiration for this Autumn Butternut, bean and bulgur salad. But I gave it a twist with Southwestern flavors and ingredients. The alternate title for this healthy recipe is Southwest Tabbouli.

    What is bulgur? Is it gluten free?

    Bulgur is made from cracked wheat. Therefore it is not a gluten free food. Bulgur is a staple food in many cuisines around the world, including Middle Eastern, Mediterranean, and Indian cuisine. Bulgur is quick and easy to cook and has a pleasant nutty flavor. Use it in a variety of healthy dishes, including salads, pilafs, soups, and stews. Bulgur is the perfect addition to this Autumn Butternut, bean and bulgur salad.

    Here are some of the health benefits of bulgur:

    • It is a good source of fiber, which can help to improve digestion and regulate blood sugar levels.
    • It is a good source of protein, which is essential for building and repairing muscle tissue.
    • It is low in calories and fat, making it a healthy choice for people who are trying to maintain a healthy weight.
    • It is a good source of antioxidants, which can help to protect the body against cell damage.

    Ingredients for Autumn Butternut, bean and bulgur salad

    Although this healthy recipe can be made year round, I call it an Autumn Salad. Because butternut squash is abundant in Fall in most locations. But, thanks to modern grocery stores, it is available year round as well. To make this Southwestern Salad in the Summer, just substitute another seasonal squash like zucchini or summer squash.

    Let's break down the ingredients required for making this Autumn Salad

    • Butternut squash is a winter squash with a sweet flavor. It is a good source of fiber, vitamin A, and vitamin C. Butternut is one of the dominant flavors in this dish.
    • Bulgur is a grain made from cracked wheat. It is a good source of fiber, protein, and vitamins and minerals. Cook it in water or broth.
    • Limes are citrus fruits with a sour flavor. They are a good source of vitamin C and potassium. Lime really makes this salad taste fresh and zesty.
    • Cilantro aka coriander is a fresh herb with a bright, citrusy flavor. It gives this Southwestern salad a zing of freshness.
    • Frozen corn is a convenient way to add corn to dishes without having to shuck and husk fresh corn.
    • Black beans are legumes with a mild flavor. I use canned beans for the convenience. If you prefer, use cooked from dry.
    • Cherry tomatoes have a sweet flavor. I choose to use them because they are the most flavorful tomato, all year round.
    • English cucumber has a long, slender shape and mild flavor. I use them because they release less water than other cucumbers.
    • Pumpkin seeds are a delicious and nutritious snack. They are a good source of fiber, protein, and vitamins and minerals. I love using them in salads for extra texture, flavor and nutrition.
    • Maple syrup I use pure maple syrup for a sweetener in my recipes. Maybe it is my New England heritage, but I love the flavor.
    • Smoked paprika has a smoky, sweet flavor. I use it often in cooking, baking, and salad dressings.
    • Chipotle chili flakes are flakes of dried and smoked jalapeño peppers. They have a smoky, spicy flavor.
    image of a colorful veggie packed grain salad

    How to make Autumn Butternut, Bulgur and Bean Salad

    This Southwestern salad recipe is quite easy to make. There are no fancy cooking techniques involved. Just some chopping, roasting and blending and voila, you have a healthy Autumn Salad that is fit for a King. You won't find a healthy recipe that is more delicious and satisfying.

    Here is a Step-by-step guide to making Autumn Butternut, Bean & Bulgur Salad:

    Preheat the oven

    Preheat oven to 400 degrees Fahrenheit.

    It is important to preheat the oven for a few reasons:

    • To ensure that food cooks evenly. When you preheat the oven, the temperature is consistent throughout the oven cavity.
    • To prevent food from sticking to the pan. When you preheat the oven, the pan gets hot. This helps to prevent food from sticking to the pan and burning.
    • To reduce cooking time. When you start cooking your food in a preheated oven, it will start to cook immediately. This can help to reduce the overall cooking time.
    • To improve food quality. Preheating the oven helps to ensure that your food cooks to the correct temperature and texture.

    Never skip the preheat!

    Prepare the bulgur

    Cook the bulgur according to package directions and let it cool down. For a quicker cooling experience, spread the cooked grains gently into a single layer on a sheet pan.

    Roast the butternut squash

    On a large sheet pan, combine cubed butternut squash, 1 tablespoon olive oil, smoked paprika, garlic powder, 1 teaspoon salt, and optional chipotle chili flakes. Mix well and spread in a single layer.

    Bake for 20 minutes, or until butternut squash is tender. After it is fork-tender, remove it from the oven and let it cool.

    Make the dressing

    While the butternut squash is baking, make the dressing by adding ½ bunch cilantro, remaining olive oil, remaining salt, maple syrup, and lime juice to a blender. Blend until smooth.

    Assemble the salad

    In a large bowl, combine bulgur, cucumber, tomatoes, black beans, corn, butternut squash, cilantro, and pumpkin seeds. Pour the zesty cilantro lime dressing over the salad and toss well. Serve immediately or enjoy within 3-4 days for best quality.

    Recipe tips and notes

    Pumpkin seeds: For extra flavor, toast the pumpkin seeds before adding them to the salad.

    Dressing: If you don't have a blender, finely chop the cilantro and whisk it together with the other dressing ingredients.

    Pack it with veggies: Add other roasted vegetables to the salad, such as sweet potatoes, carrots, or onions. This will bump up the fiber and nutrition.

    Substitutions: If you hate cilantro, substitute milder parsley or a combination of parsley and mint.

    Make it Gluten Free: Make this recipe gluten free by substituting quinoa or brown rice for the bulgur.

    Other Delicious Autumn Salads

    • Autumn Kale Salad
    • Kale and Bean Salad
    • Harvest Wild Rice Salad
    colorful veggie packed grain salad

    Autumn Butternut, Bulgur and Bean Salad

    This hearty and flavorful salad is perfect for a fall meal. It's made with roasted butternut squash, black beans, corn, bulgur wheat, cucumber, tomatoes, cilantro, and pumpkin seeds. The dressing is a simple combination of olive oil, lime juice, maple syrup, and cilantro. This salad is packed with nutrients and fiber, and it's also a good source of protein. It's also relatively low in calories and fat.
    5 from 6 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 30 minutes mins
    Course Main Course, Salad, Side Dish, tapas
    Cuisine American, Californian, Tex-Mex, vegan
    Servings 6
    Calories 532 kcal

    Ingredients
      

    • 3 cups butternut squash cubed
    • 5 tbsp olive oil divided
    • 2 tsp salt divided
    • 8 oz bulgur cooked according to package
    • 2 limes juiced
    • 1 tbsp smoked paprika
    • 1 tsp garlic powder
    • 1 pinch chipotle chili flakes optional
    • 1 bunch cilantro chopped
    • ½ bunch cilantro for dressing
    • 1 cup frozen corn
    • 30 oz black beans canned, drained and rinsed
    • 10 cherry tomatoes quartered
    • ½ English cucumber peeled and diced small
    • ¼ cup pumpkin seeds toasted
    • 2 tbsp pure maple syrup

    Instructions
     

    • Preheat oven to 400
    • Cook bulgur according to package, let cool.
    • On a large sheet pan add cubed butternut, 1 tbsp olive oil, smoked paprika, garlic powder, 1 tsp salt, and optional chipotle chili flakes. Mix and spread in a single layer. Bake for 20 minutes until tender. Let cool.
    • Make the dressing by adding to a blender ½ bunch cilantro, remaining olive oil, remaining salt, maple syrup and lime juice. Blend until smooth.
    • Assemble the salad. In a large bowl add bulgur, cucumber, tomato, beans, corn, butternut, cilantro and pumpkin seeds. Pour the dressing over the top and toss well.
    • Enjoy within 3-4 days for best quality.

    Nutrition

    Calories: 532kcalCarbohydrates: 87gProtein: 20gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.002gSodium: 795mgPotassium: 1187mgFiber: 23gSugar: 7gVitamin A: 8345IUVitamin C: 31mgCalcium: 114mgIron: 6mg
    Keyword autumn, beans, black beans, bulgur, butternut, cilantro, corn, Fall, grains
    Tried this recipe?Let us know how it was!
    « My Vegan Journey
    55 Plant Based Holiday Recipes »

    Reader Interactions

    Comments

    1. Joan

      October 26, 2023 at 8:04 pm

      5 stars
      Great salad!

    2. Sara Tercero

      November 05, 2023 at 6:55 pm

      glad you like it!

    3. Anita

      November 11, 2023 at 4:44 pm

      5 stars
      We loved it! I made some tweaks. I added more of the same spices already in the recipe. We don't like sweet dressings, so I blended up the cilantro, oil, lime and added some onion. Delish! I might try adding yogurt to the dressing next time. I kept the dressing, cucumbers, and tomatoes separste and combined with the bulgur/butternut just before serving. Also, that makes it easier for reheating if you make a big batch to eat over a few days.

    4. Laurie Mikeworth

      November 12, 2023 at 11:38 am

      5 stars
      Hearty and delicious! The flavor and texture is delightfully complex. The recipe makes a sizable batch so will be able to enjoy a for a few meals.

    5. Sara Tercero

      November 12, 2023 at 8:58 pm

      Wonderful, so glad you liked it! Thanks for the 5 star rating too

    6. Sara Tercero

      November 12, 2023 at 8:59 pm

      Hi Anita, so glad you enjoyed it! What a great idea to blend in some onion, and I think yogurt will be really good!

    7. Barb C

      December 13, 2023 at 8:38 pm

      Looks delish! But I am not sure if I should make the bulgur with one cup of dried bulgur or 8 oz by weight - which one do you mean? They are quite different amounts (one cup weighs about 5.5 oz)
      And would you recommend parsley or something else for the cilantro?
      We have some cilantro haters among us, lol.

      Thanks!

    8. Sara Tercero

      December 15, 2023 at 9:20 am

      It is 8oz according to the box of dry bulgur. For the cilantro, sub a combo of parsley and mint! Don't use the thicker parsley stems though, they can be really bitter!

    9. Nicky

      December 19, 2023 at 9:38 am

      5 stars
      This is my second salad from your recipe library and as promised it was easy and delicious. I will keep making more of your recipes.

    10. Sara Tercero

      December 22, 2023 at 9:49 am

      Wonderful thank you!

    11. Valerie

      November 03, 2024 at 10:34 am

      5 stars
      Macros are for the full salad ? Not per serving correct ?

    12. Sara Tercero

      November 04, 2024 at 3:17 pm

      No, macros are for each serving.

    13. Sarah Monson

      November 15, 2024 at 6:12 pm

      5 stars
      This was absolutely delicious!! And flexible! I made some modifications based on my diet (gluten-free) and what I had on hand and subbed quinoa for the bulgur and sweet potatoes for the butternut (that I had already roasted). So because the sweet potatoes weren't already spiced, I threw the spiced into the salad dressing. And YUM!!!! So so good!

    14. Sara Tercero

      November 17, 2024 at 1:34 pm

      Sarah! That sounds amazing, I love how you made the recipe your own. Thanks for the review and rating, I appreciate you.

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    About BetterFoodGuru

    image Sara Tercero

    Hi, I am Sara Tercero, the Chef behind BetterFoodGuru. It is my mission to prove that plants are delicious and to help others cook and eat their way to health and happiness. My recipes are inspired by global flavors and my love for eating the rainbow. Reach out on social media or leave a review with feedback!

    Categories

    Check Out These Recipes

    collage image of different cold vegan salad recipes that reads "no cook salads" with images of strawberry feta salad, watermelon salad, cucumber salad, street corn slaw, and more.

    Beat the Heat: 25 No Cook Salads for Easy Summer Meals

    collage image of cooling vegan summer salads like cucumber salads, fruit salsa, tomato salad, and more.

    27 Refreshing Vegan Summer Salads to Keep You Cool

    collage image of different vegan bbq salads like pasta salad, potato salad, kale salad, slaws, and more, all to take to summer BBQs.

    25+ Summery Vegan Salads to Bring to Your Next BBQ

    Copyright © 2025 Better Food Guru | Privacy Policy

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Cookie settingsACCEPT
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience

    Advertising.


    This Site is affiliated with CMI Marketing, Inc., d/b/a Raptive (“Raptive”) for the purposes of placing advertising on the Site, and Raptive will collect and use certain data for advertising purposes. To learn more about Raptive’s data usage, click here: https://raptive.com/creator-advertising-privacy-statement/

     
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT