Mediterranean Bulgur Salad with Chickpeas

Name: Mediterranean Bulgur Salad with Chickpeas
Prep time: 25 min
Total time: 25 min
Yield: 4 servings
Cuisine: 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

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.

25 minEasyServes 4300 cal/serving

MediterraneanSaladNo-CookVeganHigh FiberHalal-friendlyDairy-FreeEgg-FreeNut-FreePork-FreeAlcohol-FreeCorn-Free

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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

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.
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.
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.
4

Pour the dressing over the salad and toss well to combine. Taste and adjust seasoning with more salt or lemon juice as needed.
5

Serve immediately or refrigerate for up to 2 days. The flavors deepen as it sits.

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Questions

How much time should I plan for Mediterranean Bulgur Salad with Chickpeas?

As written, 25 minutes: 25 of prep and 0 of cooking. The longest single stretch is step 1 (20 minutes): "Let sit for 15-20 minutes until the bulgur has absorbed the water and is tender."

Can I use dried beans instead of canned in Mediterranean Bulgur Salad with Chickpeas?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Mediterranean Bulgur Salad with Chickpeas uses 2 cans chickpeas (15 oz), drained, rinsed.

Can I make Mediterranean Bulgur Salad with Chickpeas gluten-free?

Yes. The gluten in Mediterranean Bulgur Salad with Chickpeas is 1 cup fine bulgur wheat. Swap the grain for cooked rice or quinoa (the chew will differ). Everything else proceeds as written.

How many calories are in Mediterranean Bulgur Salad with Chickpeas?

One serving (the recipe makes 4) is about 300 calories, with 12 g protein, 36 g carbohydrate and 10 g fat, plus 7 g fiber and 560 mg sodium. The figures are estimates computed from the ingredient list.

Can I make Mediterranean Bulgur Salad with Chickpeas ahead?

Yes, it takes well to being made ahead. The base of Mediterranean Bulgur Salad with Chickpeas is bulgur, which holds up: it keeps three to four days refrigerated and tastes better after a few hours, once the dressing has soaked in. Hold back a spoonful of dressing to freshen it before serving. It does not freeze.

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