5 from 76 votes
Bulgur Chickpea Salad
Bulgur Chickpea Salad features fine bulgur soaked in a tangy dressing of olive oil, lemon juice, and pomegranate molasses, then combined with fresh vegetables, herbs, and chickpeas. The salad offers a refreshing texture with juicy tomatoes, crisp cucumbers, and vibrant fresh herbs. This versatile dish can be served cold or at room temperature and is convenient to prepare ahead for light lunches or side salads.
Prep Time
20 mins
Total Time
20 mins
Servings:
6
servings
Calories:
299 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean
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.
Cup of Yum
Notes
- Store the salad covered in the refrigerator for up to 4 days to maintain freshness.
Nutrition Information
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 299
% 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.