Mediterranean Bulgur Salad with Chickpeas
Fine bulgur wheat and hearty chickpeas tossed with cucumber, tomato, herbs, and a bright lemon-olive oil dressing. A filling, plant-based grain salad inspired by the flavors of the Eastern Mediterranean.
Ingredients
- 1 cup fine bulgur wheat
- 1.5 cups boiling water
- 2 cans chickpeas (15 oz), drained, rinsed
- 1 English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1/2 red onion, finely diced
- 1/2 cup fresh flat-leaf parsley, finely chopped
- 1/4 cup fresh mint leaves, finely chopped
- 1/4 cup fresh lemon juice
- 4 tbsp extra-virgin olive oil
- 1 garlic clove, minced
- 1/2 tsp ground cumin
- 1/2 tsp kosher salt
- 1/4 tsp black pepper, freshly ground
Instructions
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1
Place 1 cup fine bulgur wheat in a large heatproof bowl. Pour 1.5 cups boiling water over it, stir briefly, and cover the bowl tightly with a plate or plastic wrap. Let sit for 15-20 minutes until the bulgur has absorbed the water and is tender. Fluff with a fork and let cool to room temperature.
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2
In a small bowl, whisk together 1/4 cup fresh lemon juice, 4 tbsp extra-virgin olive oil, 1 minced garlic clove, 1/2 tsp ground cumin, 1/2 tsp kosher salt, and 1/4 tsp freshly ground black pepper to make the dressing.
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3
To the bowl of cooled bulgur, add 2 cans drained, rinsed chickpeas (15 oz), 1 diced English cucumber, 2 cups halved cherry tomatoes, 1/2 finely diced red onion, 1/2 cup finely chopped fresh flat-leaf parsley, and 1/4 cup finely chopped fresh mint leaves.
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4
Pour the dressing over the salad and toss well to combine. Taste and adjust seasoning with more salt or lemon juice as needed.
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5
Serve immediately or refrigerate for up to 2 days. The flavors deepen as it sits.