Chickpea, Feta and Bulgur Wheat Salad

Name: Chickpea, Feta and Bulgur Wheat Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 people
Ingredients: 200 g bulgur wheat; 400 ml boiling hot water; 3 tablespoons parsley; 2 tablespoons mint; 400 g tin chickpeas; 150 g cherry tomatoes; 2 spring onions; 150 g cucumber; 150 g feta; 1 clove garlic; 4 tablespoons olive oil; Juice of 1 lemon; salt and pepper

User Reviews

5.0

6 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings
4 people
Calories
507 kcal
Course
Side Dish, Main Course
Cuisine
Fusion, Middle Eastern

Chickpea, Feta and Bulgur Wheat Salad

Nash Knight

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This Chickpea, Feta and Bulgur Wheat Salad is similar to tabbouleh – but with the addition of chickpeas and feta cheese to make it extra delicious. Serve with pittas for a great weekend lunch or a quick evening meal.

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Ingredients

Servings

Salad:

200 g bulgur wheat
400 ml boiling hot water
3 tablespoons parsley chopped finely
2 tablespoons mint chopped finely
400 g tin chickpeas drained
150 g cherry tomatoes chopped into quarters
2 spring onions sliced finely
150 g cucumber diced
150 g feta chopped into 1cm / ¾inch squares
1 clove garlic crushed or grated

Dressing:

4 tablespoons olive oil
Juice of 1 lemon or to taste
salt and pepper to taste

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Instructions

Place the bulgur wheat and boiling water in a pan, place the pan on a high heat and bring back to the boil. Clamp a lid on and turn the heat off completely (move off the burner if you are on electric) and leave for 10 minutes, until the bulgur wheat has absorbed all the water and tastes cooked, but is still a bit nutty in texture. It shouldn’t be mushy. (The back of the packet often suggests cooking bulgur wheat for far too long, resulting in a mushy mess!)
Meanwhile, prepare the rest of the ingredients for the salad and put them in a large bowl.
When the bulgur wheat is ready, place in a sieve and rinse under cold water until it is cold. Ensure the bulgur wheat is well drained, then tip it into the bowl with the rest of the salad ingredients and stir to combine.
Add 4 tablespoons of olive oil to the bowl along with the juice of 1 lemon and a good grinding of salt and pepper. Stir thoroughly to combine.
If you have time, put the salad into the fridge (covered) for an hour to allow the flavours to develop. (If you don’t have the time, don’t worry – it’s not essential!)
Serve with warm pittas – I find the easiest way to warm pittas is to toast them. You can even toast pittas from frozen!

Notes

Serves 4 as a main course. It will serve more people as a side dish or starter.
Not suitable for freezing.
Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Show Details

Calories 507kcal (25%) Carbohydrates 59g (20%) Protein 18g (36%) Fat 25g (38%) Saturated Fat 7g (35%) Polyunsaturated Fat 3g Monounsaturated Fat 13g Cholesterol 33mg (11%) Sodium 723mg (30%) Potassium 593mg (17%) Fiber 15g (60%) Sugar 3g (6%) Vitamin A 813IU (16%) Vitamin C 30mg (33%) Calcium 270mg (27%) Iron 4mg (22%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 507 kcal

% Daily Value*

Calories	507kcal	25%
Carbohydrates	59g	20%
Protein	18g	36%
Fat	25g	38%
Saturated Fat	7g	35%
Polyunsaturated Fat	3g	18%
Monounsaturated Fat	13g	65%
Cholesterol	33mg	11%
Sodium	723mg	30%
Potassium	593mg	13%
Fiber	15g	60%
Sugar	3g	6%
Vitamin A	813IU	16%
Vitamin C	30mg	33%
Calcium	270mg	27%
Iron	4mg	22%