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    Home » Recipes » Lunch » Lunch Salads

    Bulgur Chickpea Salad

    Published: Feb 19, 2015 · Updated: Apr 26, 2023 by Neil 16 Comments

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    Jump to Recipe
    Two bowls of bulgur salad one in front of the other. Pin title text overlay at top.
    This healthy bulgur chickpea salad has a lovely creamy yogurt and fresh herb dressing. Combined with all the fresh salad ingredients it makes such a nutritious, filling dish. #neilshealthymeals #recipe #bulgur #chickpea #salad

    Bulgur chickpea salad has a lovely creamy yogurt and fresh herb dressing. Combined with all the fresh ingredients it makes such a nutritious, filling dish.

    Two bowls of bulgur chickpea salad one in front of the other garnished with spring onions.

    So Folks, I’m tentatively venturing back out into salad territory here with this delicious Middle Eastern style bulgur chickpea salad.

    You know it actually hit double digits (10 degrees) temperature wise here yesterday.

    So maybe this perfect lunch (or dinner) salad is willing that temperature upwards!

    Anyway, whatever the time of year I think you're going to love this bulgur salad.

    If you like tabbouleh you'll find this bulgur chickpea salad is similar but with the addition of chickpeas and a creamy yogurt and fresh herb dressing to make it even more delicious!

    Closeup of a bowl of bulgur chickpea salad creamy yogurt dressing in a ramekin in the background.

    U.K. readers you’ll find bulgur wheat in most of our mainstream supermarkets in the wholefood section. 🙂

    Gluten free friends, please just replace the bulgur wheat with quinoa.

    It’s perfectly versatile that way.

    I just chose bulgur wheat because I had it left over in my cupboard and sometimes I feel that it’s a bit more “substantial” when you’re hungry.

    Not to say that there’s anything wrong with quinoa, I just liked this recipe better with bulgur wheat!

    I’ll stop before I dig myself any deeper into the hole with all you quinoa lovers!

    This healthy bulgur chickpea salad is ideal for packed lunches and keeps in the fridge for 2 – 3 days.

    Closeup of served bulgur chickpea salad in a bowl.
    Jump to:
    • Ingredients
    • Step By Step Instructions
    • Equipment
    • FAQ's
    • Other Popular Salad Recipes You Might Also Like
    • 📋 Bulgur Chickpea Salad Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    • Bulgur Wheat - as mentioned above to make this Gluten-free just replace the bulgur wheat with quinoa.
    • Vegetable Stock - use a good quality stock to cook the bulgur wheat in. You can use chicken stock if you're not a vegetarian.
    • Chickpeas - you can substitute with other cooked beans like white beans.
    • Cherry tomatoes - these add a real sweetness to the recipe. You could just use ordinary salad tomatoes.
    • Red Bell Pepper - substitute with any kind of peppers.
    • Red Onion - gives a lovely sharp tangy taste to the recipe. You can also use an ordinary onion but it won't have the same taste.
    • Spring Onions / Scallions - you can leave these out if you want to.
    • 0% Fat Greek Yogurt - you can use plain if you want to.
    • Flat Leaf Parsley - only use freshly chopped.
    • Mint - only use freshly chopped.
    • Dijon Mustard - you could use any kind of mustard you like to give the dressing an different kick.
    • Lemon Juice - freshly squeezed lemon juice is best. But if you can't get that you can use bottled lemon juice.

    See recipe card for quantities.

    Step By Step Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this bulgur wheat salad recipe:

    1. Make the creamy yogurt dressing.
    2. Cook the bulgur wheat using the vegetable stock in a saucepan, drain and cool.
    3. Place cooled bulgur in a salad bowl and combine with the chickpeas and the rest of the salad ingredients.
    4. Stir in the creamy yogurt dressing, coating all of the salad.
    5. Serve the salad in bowls on top of salad leaves of your own choice. We like herb salad leaves as they go well with the dressing.

    Equipment

    For this Bulgur Salad You May Need……

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    • Pyrex mixing glass bowl
    • Kitchen scale
    • Measuring jug
    • Chopping board
    • Kitchen knives
    • Measuring spoons

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    FAQ's

    What Is Bulgur?

    Bulgur is made from cracked whole grain wheat berries that are then partially cooked and then dried before they are packaged. This makes it easier to cook more quickly.

    How Many Calories Are In A Bulgur Wheat Salad?

    There are 289 calories in this bulgur wheat salad.

    How Long Can You Keep Bulgur Salad In The Fridge?

    You can keep this bulgur salad in an airtight container in the fridge for 2 - 3 days.

    What To Serve With Bulgur Salad?

    We like to eat this as suggested as a lunch or dinner on it's own. But you could also serve this in wraps. It's also ideal as a BBQ side or with fish too.

    Can You Freeze Bulgur Salad?

    No I do not recommend freezing bulgur wheat salad.

    Other Popular Salad Recipes You Might Also Like

    Red Pepper and Rosemary Bulgur Wheat Salad
    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold. 
    Check out this recipe
    This red pepper and rosemary bulgur wheat salad is just the thing for a simple, quick healthy meal. Delicious hot or cold and keeps you fuller for longer.
    Mediterranean Chickpea Salad
    Mediterranean chickpea salad is an easy, budget and vibrant salad simply bursting with flavour.
    Check out this recipe
    Mediterranean chickpea salad is an easy, budget and vibrant salad simply bursting with flavour. This is the perfect all year round salad to remind you of sunny days and warm climates even though it may not be the same outside!
    📋 Feta and Lemon Quinoa Salad
    This lemon quinoa salad with feta is a deliciously fresh tasting gluten free vegetarian healthy lunch option. Packed full of nutritional goodness this low cost salad is quick and easy to prepare!
    Check out this recipe
    Feta and lemon quinoa salad is a deliciously fresh tasting gluten free vegetarian healthy lunch option. Packed full of nutritional goodness this low cost salad is quick and easy to prepare. The classic Mediterranean flavours, brought to life with a zingy lemon vinaigrette.
    Quick Quinoa Salad
    Quick quinoa salad. This healthy and delicious salad is perfect as a packed lunch or time saving dinner. It's so easy to make and packed with flavour!
    Check out this recipe
    A white bowl of quick quinoa salad with a serving spoon in. Two tomatoes and a lemon in the background.
      This bulgur chickpea salad has a lovely creamy yogurt and fresh herb dressing, and combined with all the fresh ingredients it makes such a nutritious, filling dish.
      Print Recipe Save Recipe Saved Recipe!
      5 from 2 votes

      📋 Bulgur Chickpea Salad Recipe

      This bulgur chickpea salad has a lovely creamy yogurt and fresh herb dressing, and combined with all the fresh ingredients it makes such a nutritious, filling dish.
      Prep Time20 minutes mins
      Cook Time20 minutes mins
      Total Time40 minutes mins
      Course: Lunch
      Cuisine: Middle Eastern
      Servings: 4
      Calories: 289kcal
      Author: Neil

      The following links and any links in the recipe card below are affiliate links.

      This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

      If you do click through then thanks for being a part of Neil’s Healthy Meals!

      Equipment

      • Pyrex mixing glass bowl
      • Kitchen scale
      • Measuring jug
      • Chopping board
      • Kitchen knives
      • Measuring spoons

      Ingredients

      For the Salad:-

      • 100 g bulgur wheat
      • 300 ml vegetable stock
      • 400 g can chickpeas , rinsed and drained
      • 80 g cherry tomatoes , quartered
      • 1 red bell pepper cut into thin strips
      • 1 red onion , thinly sliced
      • 4 spring onions topped and tailed and cut into thin strips

      For the creamy yogurt and fresh herb dressing:-

      • 150 g Greek style yogurt 0% fat
      • 1 tablespoon freshly chopped flat leaf parsley
      • 1 tablespoon freshly chopped mint
      • ½ teaspoon Dijon mustard
      • ½ teaspoon lemon juice
      Metric - US Customary

      Instructions

      • Make the creamy yogurt dressing by combining all the ingredients in a bowl and then refrigerating.
      • Put the bulgur wheat and vegetable stock in a saucepan, turn on the heat and allow to simmer for approximately 15 minutes until all the stock is absorbed. Then drain any excess liquid and allow to cool.
      • Once the bulgur wheat has cooled, place it in a salad bowl and combine it with the chickpeas and the rest of the salad ingredients.
      • Stir in the creamy yogurt dressing, making sure all the salad is coated.
      • Serve the salad in bowls on top of salad leaves of your own choice. We like herb salad as it goes with the dressing.
      Prevent your screen from going dark

      Notes

      For meat lovers, this salad goes well with lamb skewers.

      Nutrition

      Calories: 289kcal | Carbohydrates: 49.7g | Protein: 14.1g | Fat: 5.3g | Saturated Fat: 0.3g | Cholesterol: 5mg | Sodium: 293.2mg | Fiber: 11.5g | Sugar: 8.9g | Vitamin C: 66mg | Calcium: 110mg | Iron: 2.3mg

      Nutrition Label

      Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

      Nutrition Facts
      📋 Bulgur Chickpea Salad
      Amount Per Serving
      Calories 289 Calories from Fat 48
      % Daily Value*
      Fat 5.3g8%
      Saturated Fat 0.3g2%
      Cholesterol 5mg2%
      Sodium 293.2mg13%
      Carbohydrates 49.7g17%
      Fiber 11.5g48%
      Sugar 8.9g10%
      Protein 14.1g28%
      Vitamin C 66mg80%
      Calcium 110mg11%
      Iron 2.3mg13%
      * Percent Daily Values are based on a 2000 calorie diet.

      Rate The Recipe

      If you’ve made this bulgur chickpea salad recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

      I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

      Related

      « Turkey and Broccoli Stir Fry
      Healthy Chickpea Curry »

      Reader Interactions

      Comments

      1. CARLA

        February 19, 2015 at 11:31 am

        you had this woman at PACKING IN LUNCHES.
        it may be time for me to finally try BULGAR

        Reply
        • neil@neilshealthymeals.com

          February 19, 2015 at 11:39 am

          Thanks Carla 🙂 It really is worth trying! I've often found myself willing lunchtime forward when I know I've this to look forward to!

          Reply
      2. Leanne Richardson

        February 19, 2015 at 1:15 pm

        Looks GREAT! Can't wait to try it. Thanks

        Reply
        • neil@neilshealthymeals.com

          February 19, 2015 at 2:20 pm

          Thanks Leanne! I hope you do get a chance to try it, let me know how it goes if you do. I love feedback. 😀

          Reply
      3. Susie @ SuzLyfe

        February 19, 2015 at 1:28 pm

        Well, you know I love me some bulghur....
        I can't wait for pics from your field trip!!!

        Reply
        • neil@neilshealthymeals.com

          February 19, 2015 at 2:22 pm

          Hey Susie, I thought you would like it! 😀

          Yeah, I'm really hoping Liam and I can get some cool mountaineering pics this Saturday. Keep your fingers crossed that we manage to get out and get a day where I'm not photographing clouds and being in a blizzard. 😉

          Reply
      4. Jennifer F

        February 19, 2015 at 1:46 pm

        I'll admit to never having made anything with bulgar . . . . this may be the recipe to get me to try! Looks great

        Reply
        • neil@neilshealthymeals.com

          February 19, 2015 at 2:29 pm

          Hey Jennifer, thank you for your comment. I hope you do get a chance to try out the recipe. 🙂

          As I mentioned in the recipe, I just feel sometimes that Bulgar Wheat is more "substantial" and filling than quinoa or couscous sometimes!

          Reply
      5. Meg @MegBollenback.com

        February 19, 2015 at 4:45 pm

        I have had a bag of bulgur sitting in my cabinet for over two months now because I bought it on a whim but never knew what to do with it. I think you've solved my question of where to start with it - thanks for the recipe! Love it as a lunch idea.

        Reply
        • neil@neilshealthymeals.com

          February 19, 2015 at 5:48 pm

          I'm glad that I've given you inspiration to use that bulgur Meg. 🙂

          I also use it in my https://neilshealthymeals.com/cajun-spiced-oven-baked-chicken/ recipe too, if you are looking to use it as a suggestion for a mains. 😀

          Reply
      6. Shashi at RunninSrilankan

        February 19, 2015 at 6:28 pm

        That dressing is so fascinating and refreshing - I don't think I've ever had a dressing with mint, parsley and mustard - I am so intrigued! I love chickpeas - and with the bulgur and that wonderful dressing - this indeed sounds like a satisfying lunch!
        On a weather note - today was our first dip into single digits! It's bone chilling cold - here's hoping y'all thaw out soon!

        Reply
        • neil@neilshealthymeals.com

          February 20, 2015 at 7:58 am

          Thanks Shashi, it's an unusual dressing but very healthy and it just seems to compliment this dish so well.

          Sounds cold where you are. Here too again! I may have jinxed any signs of warm weather for a while with this salad recipe! 😉

          Reply
      7. Erin@BeetsPerMinute

        February 19, 2015 at 6:34 pm

        Hi Neil! This salad sounds (and looks) so good - I will have to give it a bash! I'm moving to Glasgow in a few weeks. My husband is Scottish (I live in the US.) Looking forward to milder temps then what we've got in New England these days! 🙂

        Reply
        • neil@neilshealthymeals.com

          February 20, 2015 at 8:14 am

          Hey there Erin! Thanks for dropping in and taking the time to comment, I'm glad you like my recipe! 🙂

          Wow! So you're coming to live here in Glasgow? Fantastic! I'm pretty sure you will love the place. Even with all the rain... 😉

          Reply
      8. Lorna Watkins

        April 25, 2023 at 8:45 am

        5 stars
        Hi Neil! I'm looking forward to trying out this recipe this summer when the weather gets warmer. It looks yummy!

        Reply
        • Neil

          April 25, 2023 at 8:47 am

          Thank you Lorna, I hope you enjoy it! 🙂

          Reply

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