Bulgur and Chickpea Salad with Parsley Dressing
Bright, refreshing, and packed with wholesome goodness, this Bulgur and Chickpea Salad with Parsley Dressing is a vibrant addition to any meal. Featuring nutty bulgur wheat, protein-rich chickpeas, and crisp vegetables like cherry tomatoes and cucumber, this salad strikes the perfect balance between hearty and fresh. The star of the dish is the zesty parsley dressing, made with olive oil, fresh lemon juice, garlic, and a hint of cumin, which ties every bite together with a burst of bold Mediterranean flavor. Ready in just 30 minutes, this healthy, vegetarian recipe is perfect as a light lunch, side dish, or make-ahead meal. Serve it chilled or at room temperature for a dish that’s as versatile as it is delicious!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 1 can (15 ounces) canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely diced
- 0.5 cup fresh parsley, chopped
- 0.25 cup olive oil
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Place the bulgur wheat in a medium-sized bowl. Pour the boiling water over the bulgur and cover the bowl with a plate or a clean kitchen towel. Let it sit for 10-15 minutes, or until the bulgur has absorbed all the water and is tender.
Fluff the bulgur with a fork, then let it cool to room temperature.
In a large serving bowl, combine the cooked and cooled bulgur, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the parsley dressing.
Pour the parsley dressing over the bulgur mixture and toss gently to combine, ensuring all the ingredients are evenly coated.
Taste the salad and adjust the seasoning if necessary by adding more salt, pepper, or lemon juice to your preference.
Serve immediately or refrigerate for up to 24 hours to let the flavors meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 456 mg | 20% | |
| Total Carbohydrate | 33.1 g | 12% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 5.4 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 660 mg | 14% | |
*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.
