5.0 from 6 votes
Chickpea, Feta and Bulgur Wheat Salad
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.
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
Ingredients
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
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!
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.