Black Eyed Pea and Bulgur Salad
Bright, fresh, and packed with Mediterranean-inspired flavors, this Black Eyed Pea and Bulgur Salad is a wholesome and vibrant dish that's perfect for any occasion. Combining protein-rich black-eyed peas with nutty bulgur wheat, crisp cucumber, juicy cherry tomatoes, and a medley of colorful vegetables, this salad offers a delightful balance of textures and tastes. Fresh herbs like parsley and mint elevate the dish with their aromatic touch, while a zesty lemon-cumin dressing ties everything together beautifully. Quick and easy to prepare in just 30 minutes, this nutrient-dense salad is ideal as a light main course, a satisfying side dish, or even a make-ahead meal for busy days. Serve it chilled or at room temperature for a refreshing bite that’s as delicious as it is healthy. Keywords: black eyed pea salad, bulgur salad, Mediterranean salad, healthy salad recipe.
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Recipe Information
Ingredients
- 1.5 cups Black-eyed peas (cooked, drained)
- 1 cup Bulgur wheat
- 2 cups Water (or vegetable broth)
- 1 medium Cucumber (diced)
- 1 cup Cherry tomatoes (halved)
- 1 medium Red bell pepper (diced)
- 0.25 cup Red onion (finely chopped)
- 0.5 cup Flat-leaf parsley (chopped)
- 0.25 cup Mint leaves (chopped)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the bulgur wheat under cold water in a fine mesh strainer.
In a medium saucepan, bring the 2 cups of water or vegetable broth to a boil. Stir in the bulgur, reduce the heat to low, cover, and simmer for 10-12 minutes, or until the bulgur is tender and all the liquid is absorbed. Remove from heat and let it cool to room temperature.
In a large mixing bowl, combine the cooked black-eyed peas, cooled bulgur, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients and toss gently but thoroughly to combine.
Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice as needed.
Let the salad sit for 15-20 minutes to allow the flavors to meld. Serve at room temperature or chilled.
Nutrition Facts
Calories |
1526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1293 mg | 56% | |
| Total Carbohydrate | 239.0 g | 87% | |
| Dietary Fiber | 66.2 g | 236% | |
| Total Sugars | 28.0 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3026 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
