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.

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!

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.

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……

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• 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

Nutrition Label

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

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! 🙂