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BULGUR AND LEMON CHICKPEA SALAD
08

BULGUR AND LEMON CHICKPEA SALAD

NUTRITION
HEALTHY RECIPES
Mar 10, 2025

BULGUR AND LEMON CHICKPEA SALAD

This Bulgur and Lemon Chickpea Salad is a nutritious, light and satisfying dish that brings together wholesome grains and plant-based protein. The nutty bulgur pairs beautifully with tender chickpeas, while a simple dressing of olive oil, lemon juice and cumin infuses the salad with vibrant Mediterranean flavours. This dish is packed with fibre, protein and essential vitamins, making it a fantastic option for a balanced meal. Enjoy it as a quick lunch, a refreshing side or a base for a heartier meal by adding roasted vegetables or your favourite protein. The recipe is simple, easy to prepare and can be made ahead of time for a convenient meal-prep option.

RECIPE CATEGORY

 

Lunch, Dinner, Side, Main Course

SERVING SIZE

 

1

CUISINE

 

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

 

Boil, Toss, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

 

Meal Prep, Summer Lunch, Healthy Eating, Vegan Meals

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Vegan, Vegetarian, High Fibre, Dairy Free, Quick & Easy

DISH TYPE

 

Salad, Grain Bowl

INGREDIENTS

There are the following ingredient for Bulgur and Lemon Chickpea Salad:

 

  • ¼ cup cooked bulgur
  • ¼ cup cooked chickpeas
  • ½ teaspoon lemon juice
  • ½ teaspoon olive oil
  • ¼ teaspoon cumin

FULL NUTRITIONAL INFORMATION

 

  • Calories: 185 kcal
  • Protein: 6.2 g
  • Carbohydrates: 32.8 g
  • Sugars: 1.2 g
  • Fibre: 6.4 g
  • Fat: 5.1 g
  • Saturated Fat: 0.6 g
  • Sodium: 145 mg
  • Potassium: 210 mg

PREPARATION

 

  • Prepare The Bulgur: If not pre-cooked, bring water to a boil, add bulgur and simmer for 10-12 minutes until fluffy. Drain any excess water and let it cool.
  • Mix The Ingredients: In a bowl, combine the cooked bulgur and chickpeas.
  • Make The Dressing: In a small bowl, whisk together olive oil, lemon juice and cumin.
  • Toss The Salad: Pour the dressing over the bulgur and chickpeas and toss to coat evenly.
  • Serve And Enjoy: Adjust seasoning as needed and serve immediately or chill before serving.

PREP TIME

 

5 minutes

COOKING TIME

 

10 minutes

TIPS

 

  • More Flavour: Add fresh herbs like parsley or mint for a fresh boost.
  • Extra Crunch: Toss in chopped cucumbers, bell peppers or toasted almonds.
  • Protein Boost: Serve with grilled tofu, feta cheese or boiled eggs.
  • Make It A Meal: Pair with roasted vegetables or a leafy green salad.
  • Serving Options: Enjoy warm, chilled or stuffed in a pita wrap.

VARIATIONS

 

  • Spicy Version: Add a pinch of cayenne pepper or red pepper flakes.
  • Garlic Infusion: Mix in minced garlic for an extra savoury note.
  • Nutty Twist: Stir in pine nuts or sunflower seeds for more texture.
  • Roasted Alternative: Roast the chickpeas with cumin and olive oil before mixing.

PREPPING AND STORAGE

 

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: Cooked bulgur and chickpeas can be frozen separately for up to 2 months.
  • Reheating: Serve cold or reheat in a microwave for a warm salad option.

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