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Food & Wine's Chicken and Bulgur Salad: A Refreshing Mediterranean Recipe

  //food-wine.news-articles.net/content/2026/01/07 .. gur-salad-a-refreshing-mediterranean-recipe.html
  Published in Food and Wine on Wednesday, January 7th 2026 at 4:16 GMT by Food & Wine
      Locale: California, UNITED STATES

Vibrant & Healthy: A Deep Dive into Food & Wine’s Chicken and Bulgur Salad with Avocado

Food & Wine's "Chicken and Bulgur Salad with Avocado" recipe (https://www.foodandwine.com/chicken-and-bulgur-salad-with-avocado-recipe-11875577) presents a refreshing and flavorful take on a grain salad, offering a satisfying meal that’s packed with protein, healthy fats, and vibrant Mediterranean-inspired flavors. It's a dish designed for warmer months, leaning heavily on fresh herbs, bright citrus, and a simple, yet effective, vinaigrette. This article will thoroughly summarize the recipe, its core components, techniques, and the contextual information offered within the original piece, including a deeper look at bulgur wheat and suggestions for customization.

The Core Concept: A Bright & Textured Salad

The recipe centers around building a vibrant salad featuring cooked chicken, nutty bulgur wheat, creamy avocado, and a generous helping of fresh herbs. It's not a heavy, mayonnaise-laden chicken salad, but rather a lighter, brighter offering. The intention is to showcase the natural flavors of the ingredients, allowing them to shine through a lemon-herb vinaigrette. The salad appeals to a health-conscious palate without sacrificing flavor or satisfaction. The author, Melissa Clark, emphasizes the ease and speed of preparation, positioning it as a perfect weeknight meal or a portable lunch.

Breaking Down the Components:

• Bulgur Wheat: The foundation of the salad is bulgur wheat, a whole grain that’s minimally processed. The article explains that bulgur is cracked wheat that has been parboiled, dried, and then cracked. This process gives it a chewy texture and a relatively quick cooking time. It’s similar to couscous, but with a nuttier flavor and more substantial bite. The recipe utilizes fine bulgur, which cooks in about 12 minutes.
• Chicken: The recipe calls for about 1.5 pounds of bone-in, skin-on chicken thighs. Clark advocates for using thighs over breasts for their superior flavor and tenderness, even after being cooked simply. She recommends poaching the chicken, a gentle cooking method that ensures moist and flavorful results. The article includes detailed instructions on poaching – bringing water and aromatics to a simmer, adding the chicken, and allowing it to cook until just done. Leftover rotisserie chicken can also be substituted for convenience.
• Avocado & Vegetables: The avocado is a key element, contributing creaminess and healthy fats. Cherry tomatoes, cucumber, and red onion provide freshness and textural contrast. These vegetables are kept relatively simple, diced to a similar size for even distribution within the salad.
• Herbs & Vinaigrette: A generous amount of fresh herbs – parsley, mint, and dill – is crucial to the salad’s bright, aromatic character. The vinaigrette is equally important, consisting of lemon juice, olive oil, garlic, and a pinch of red pepper flakes for a subtle kick. The simplicity of the vinaigrette allows the freshness of the herbs and the quality of the olive oil to stand out.
• Optional Additions: The recipe suggests adding crumbled feta cheese for a salty, tangy element. While not strictly necessary, it enhances the Mediterranean feel of the dish.

The Cooking Process: From Poaching to Assembly

The recipe is broken down into clear, manageable steps. First, the chicken is poached until cooked through. While it cools, the bulgur is cooked according to package directions. The vegetables are diced, and the herbs are chopped. The vinaigrette is whisked together. Finally, everything is combined – the cooked bulgur, shredded chicken, diced vegetables, herbs, avocado, and vinaigrette – and gently tossed. The optional feta cheese is sprinkled on top before serving. The salad benefits from a short rest, allowing the flavors to meld.

Beyond the Recipe: Context & Customization

The article subtly highlights the versatility of this recipe. While the provided ingredients are a solid base, the author encourages experimentation. Other herbs like cilantro or oregano would work well. Different vegetables – bell peppers, spinach, or even roasted sweet potatoes – could be incorporated depending on seasonal availability and personal preference. The protein source could also be varied. Grilled shrimp or chickpeas would be excellent substitutes for chicken, making the salad vegetarian-friendly.

Furthermore, the piece implicitly promotes the benefits of using whole grains like bulgur. It's presented as a healthier alternative to white rice or pasta, offering a good source of fiber and nutrients. The emphasis on fresh, seasonal ingredients aligns with a broader trend toward mindful eating and embracing simple, flavorful cooking.

In conclusion, Food & Wine’s Chicken and Bulgur Salad with Avocado is more than just a recipe; it’s a blueprint for a vibrant, healthy, and customizable meal. Its focus on fresh ingredients, simple techniques, and bold flavors makes it a standout choice for anyone looking to elevate their salad game and enjoy a taste of the Mediterranean. The recipe's accessibility and adaptability further enhance its appeal, making it a perfect addition to any home cook's repertoire.