5.0 from 114 votes
Bulgur Chickpea Salad
This vegan bulgur chickpea salad is full of flavors from the Mediterranean. Simple to make and no cooking required, it's hearty, healthy and filling.
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 Cortas olive oil
- 3 tablespoons lemon juice
- 2 teaspoons pomegranate molasses
- 1 teaspoon oregano
- 1 large garlic clove grated
- black pepper
For the Salad
- 1 cup fine #1 bulgur wheat
- 2 ripe plum tomatoes seeded diced
- 1 large cucumber seeded and diced
- 1 cup parsley chopped
- 3 green onions trimmed and thinly sliced
- 2 tablespoons fresh mint chopped
- 1 can chickpeas rinsed and drained
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
- Storage: Keep covered and refrigerated for up to 4 days.
Nutrition Information
Calories
299kcal
(15%)
Carbohydrates
42g
(14%)
Protein
10g
(20%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Sodium
18mg
(1%)
Potassium
514mg
(15%)
Fiber
11g
(44%)
Sugar
6g
(12%)
Vitamin A
1209IU
(24%)
Vitamin C
23mg
(26%)
Calcium
81mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
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.