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Mediterranean

Chickpea and Bulgur Herb Salad

Vegetarian

Nutty bulgur wheat and chickpeas tossed with lots of parsley and mint, tomatoes, cucumber and a lemon-olive oil dressing.

Chickpea and Bulgur Herb Salad is a Mediterranean salad, ready in about 40 minutes and made with bulgur wheat and chickpeas. It serves 4 and is rated beginner to cook.

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Prep
20 min
Cook
0 min
Rest
20 min
Total
40 min
Serves
4
Level
Beginner
Calories
415

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Put the bulgur (opens in a new tab) in a large bowl with 1/4 tsp of the salt, pour over the boiling water, cover and leave for 20 minutes until tender. Fluff with a fork and let cool.

  2. Step 2

    Meanwhile, whisk (opens in a new tab) the olive oil (opens in a new tab), lemon juice (opens in a new tab), cumin (opens in a new tab), remaining salt and pepper (opens in a new tab) in a small bowl.

    • 2 min
    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  3. Step 3

    Chop the tomatoes (opens in a new tab), cucumber (opens in a new tab), spring onions (opens in a new tab) and herbs.

    • 10 min
    An onion being chopped on a board
    How it looks · Photo: Christina & Peter on Pexels

  4. Step 4

    Add the chickpeas (opens in a new tab), vegetables, herbs and dressing to the cooled bulgur (opens in a new tab) and toss well. Taste for salt and lemon.

    • 3 min

About this dish

Origin
Not attributed to one place · Origin uncertainA modern, everyday preparation with no single place of origin.
Dish
Lunch · Dinner · Salads · Main courses
Cooking method
No-cook
Taste
fresh, herby, citrusy, nutty
Diet
Vegan · Dairy-free · No nut ingredients · High-fibre
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Mediterranean-style · High-fibre
With the listed swaps: No gluten ingredientsWorked out from the ingredients. How labels work
Good for
Meal-prep friendly · Make-ahead · Portable / lunchbox · Budget-friendly
Cook more with
Bulgur wheat · Chickpeas · Tomato · Cucumber · Spring onion · Parsley
Techniques
Boiling

Allergens

  • Contains, can be adapted: Wheatfrom bulgur wheat
  • Contains, can be adapted: Glutenfrom bulgur wheat

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

415 kcal per serving

Calculated

1 serving ≈ 375 g · recipe makes 4

Where the energy comes from

  • Protein 13%
  • Carbohydrate 57%
  • Fat 29%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g
Energy415 kcal111 kcal
Protein14.7 g3.9 g
Carbohydrate62.3 g16.6 g
Net carbohydrate47.9 g12.8 g
Sugars7.9 g2.1 g
Added sugars0 g0 g
Fibre14.4 g3.8 g
Fat14.3 g3.8 g
Saturated fat1.8 g0.5 g
Trans fat——
Cholesterol0 mg0 mg
Sodium756 mg202 mg
Salt equivalent1.9 g0.5 g
Vitamins & minerals per serving
Potassium
652 mg
Calcium
127 mg
Iron
4.3 mg
Magnesium
120 mg
Vitamin A (RAE)
105 µg
Vitamin C
36 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
116 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Let the bulgur cool before adding the herbs so they stay bright green.

Common mistakes

  • Using too much water, which turns bulgur mushy — drain any excess after soaking.

Serve with

  • Serve with grilled halloumi, prawn skewers or hummus and pita.

Storage

  • Keeps 3 days in the fridge; the flavour improves overnight.

Variations

  • With pomegranate: Stir in pomegranate seeds and a drizzle of pomegranate molasses.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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