Bulgur Chickpea Salad

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. 

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.

So, I’m tentatively venturing back out into salad territory here with this bulgur chickpea salad.

You know it actually hit double digits (10 degrees) temperature wise here in Glasgow yesterday so maybe my perfect lunchtime (or dinner time) salad is willing that temperature upwards!

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.

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

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.

So folks, what plans do you have for the weekend?

I’m really looking forward to a day out in the mountains on Saturday with a friend of mine, Liam.

We hope to get up to Glen Clova and climb Driesh and Mayar.

Naturally I’ll have my camera, hoping that it’ll be a good day for pictures.

As with any day in Scotland though, the weather is never predictable!

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
Bulgur Chickpea Salad
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
 
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.
Course: Lunch
Cuisine: Middle Eastern
Servings: 4
Calories: 289 kcal
Author: neil@neilshealthymeals.com
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 tbsp freshly chopped flat leaf parsley
  • 1 tbsp freshly chopped mint
  • ½ tsp Dijon mustard
  • ½ tsp lemon juice
Instructions
  1. Make the creamy yogurt dressing by combining all the ingredients in a bowl and then refrigerating.
  2. 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.
  3. 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.
  4. Stir in the creamy yogurt dressing, making sure all the salad is coated.
  5. Serve the salad in bowls on top of salad leaves of your own choice. We like herb salad as it goes with the dressing.
Recipe Notes

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

Nutrition Facts
Bulgur Chickpea Salad
Amount Per Serving
Calories 289 Calories from Fat 48
% Daily Value*
Total Fat 5.3g 8%
Saturated Fat 0.3g 2%
Cholesterol 5mg 2%
Sodium 293.2mg 12%
Total Carbohydrates 49.7g 17%
Dietary Fiber 11.5g 46%
Sugars 8.9g
Protein 14.1g 28%
Vitamin C 80%
Calcium 11%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.

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.

Finally today as its Thursday I like to link up with Amanda at Running with Spoons here to share with you what’s going on over there!

Enjoy the recipe, hope you have a great weekend and I’ll catch up with you soon! 😀

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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.

Comments

  1. you had this woman at PACKING IN LUNCHES.
    it may be time for me to finally try BULGAR
    CARLA recently posted…Love languages.My Profile

    • neil@neilshealthymeals.com says:

      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!

  2. Looks GREAT! Can’t wait to try it. Thanks

    • neil@neilshealthymeals.com says:

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

  3. Well, you know I love me some bulghur….
    I can’t wait for pics from your field trip!!!
    Susie @ SuzLyfe recently posted…Blog Updates, Reviews Pages, + Thinking Out LoudMy Profile

    • neil@neilshealthymeals.com says:

      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. 😉

  4. I’ll admit to never having made anything with bulgar . . . . this may be the recipe to get me to try! Looks great
    Jennifer F recently posted…Tart Cherry Chocolate Chip Protein Pancakes & Ab Workout #TryAboutTimeMy Profile

    • neil@neilshealthymeals.com says:

      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!

  5. 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.
    Meg @MegBollenback.com recently posted…Three Easy Decorations for a Chinese New Year PartyMy Profile

  6. 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!

    • neil@neilshealthymeals.com says:

      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! 😉

  7. 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! 🙂
    Erin@BeetsPerMinute recently posted…That Time I Stopped Having Insomnia.My Profile

    • neil@neilshealthymeals.com says:

      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… 😉

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