Q : Is bulgur wheat gluten-free?

A : No, bulgur wheat contains gluten because it’s made from wheat. For a gluten-free option, substitute with cooked quinoa or millet.

Q : Is bulgur wheat a carb or a protein?

A : Bulgur is primarily a carbohydrate, but it also contains a small amount of plant-based protein and plenty of fiber.

Q : Can I make bulgur salad ahead of time?

A : Yes! It’s a great make-ahead dish. Assemble the salad (without dressing, feta, and pomegranate seeds) up to a day in advance and dress it just before serving for the best texture and flavor.

Q : How long do leftovers last in the fridge?

A : Stored in an airtight container, leftovers will keep well for up to 3 days.

Mediterranean Bulgur Salad with Chickpeas and Herbs

Name: Mediterranean Bulgur Salad with Chickpeas and Herbs
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 3 cup cooked bulgur wheat; 1 can (400g / 15 oz) chickpeas, drained and rinsed; 1 cucumber, diced (or 5 - 6 small Persian cucumbers); 1/4 cup red onion, finely diced; 1/4 cup fresh mint, chopped; 1/4 cup fresh parsley, chopped; 2 tbsp fresh dill, chopped; Zest and juice of 1 lemon; 1 - 2 tbsp extra virgin olive oil; 1/4 cup feta cheese, crumbled; Pomegranate seeds, for garnish

Description

This Mediterranean Bulgur Salad is a fresh, healthy, and vibrant dish packed with chickpeas, herbs, pomegranates, feta and a zesty lemon dressing. This versatile salad is perfect for lunches, potlucks, or a light dinner—and it’s easy to prep ahead!

Ingredients

3 cup cooked bulgur wheat

1 can (400g / 15 oz) chickpeas, drained and rinsed

1 cucumber, diced (or 5 - 6 small Persian cucumbers)

1/4 cup red onion, finely diced

1/4 cup fresh mint, chopped

1/4 cup fresh parsley, chopped

2 tbsp fresh dill, chopped

Zest and juice of 1 lemon

1 - 2 tbsp extra virgin olive oil

1/4 cup feta cheese, crumbled

Pomegranate seeds, for garnish

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Instructions

Cook the bulgur wheat: Follow the steps in our 'How to Cook Bulgur Wheat' recipe. Set aside to cool completely.

Combine the salad: In a large bowl, combine the cooked bulgur wheat, chickpeas, cucumber, red onion, mint, parsley, dill, lemon zest and juice and olive oil. Toss the salad until all the ingredients are well combined.

Add feta and garnish: Sprinkle feta over the salad and garnish with pomegranate seeds before serving.

Dress the salad: Drizzle the salad with your favorite dressing, we like to use our Lemon Garlic Dressing, or simply drizzle with a little more olive oil and a squeeze of lemon.

Notes

Storage Instructions

Fridge: Up to 3 days in an airtight container.

Not Freezer Friendly.

Leftovers: Use in wraps or over salad greens.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Side Dishes
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 203
Sugar: 2.7 g
Sodium: 273 mg
Fat: 5.6 g
Carbohydrates: 32.9 g
Protein: 8.2 g
Cholesterol: 5.6 mg