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.