Bulgur Chickpea Salad
User Reviews
5
-
Prep Time
20 mins
-
Total Time
20 mins
-
Servings
6 servings
-
Calories
299 kcal
-
Cuisine
Mediterranean
Bulgur Chickpea Salad
Description
This Bulgur Chickpea Salad starts with whisking a dressing including olive oil, lemon juice, pomegranate molasses, oregano, garlic, and black pepper, which soaks the fine bulgur wheat until softened. The dressing provides a balance of acidity, a touch of sweetness, and herbal notes that infuse the bulgur with flavor.
Fresh diced tomatoes and cucumbers add juiciness and crispness, while chopped parsley, mint, and thinly sliced green onions bring layered herbal brightness. Chickpeas add protein and a sturdy bite, complementing the grain and vegetables.
The salad can be served cold or at room temperature, making it adaptable to different meal settings. It holds well when refrigerated for several days, allowing flavors to meld further. This dish offers a pleasant combination of textures and balanced flavors ideal for light meals or as a side.
For best freshness, cover and store the salad in the refrigerator and consume within four days.
Ingredients
For the Dressing
- ¼ cup olive oil Cortas brand
- 3 tablespoons lemon juice
- 2 teaspoons pomegranate molasses
- 1 teaspoon oregano
- 1 garlic grated, large clove
- black pepper
For the Salad
- 1 cup bulgur wheat fine #1
- 2 plum tomato seeded diced, ripe
- 1 cucumber seeded and diced, large
- 1 cup parsley chopped
- 3 green onions trimmed and thinly sliced
- 2 tablespoons mint chopped, fresh
- 1 chickpeas rinsed and drained, canned
Instructions
- In a large bowl, whisk together oil, lemon juice, pomegranate molasses, oregano, garlic and black pepper until well combined.
- Add the bulgur to the dressing and let it soak until it is soft and plumped, about 15 minutes, fluffing occasionally.
- When ready, add the tomatoes, cucumbers, parsley, green onions, mint and chickpeas on top of the bulgur. Gently toss to combine.
- Serve at room temperature or cold.
Notes
- Store the salad covered in the refrigerator for up to 4 days to maintain freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 299 kcal
% Daily Value*
| Calories | 299kcal | 15% |
| Carbohydrates | 42g | 14% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 18mg | 1% |
| Potassium | 514mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 6g | 12% |
| Vitamin A | 1209IU | 24% |
| Vitamin C | 23mg | 26% |
| Calcium | 81mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
