Bulgur and Chickpeas with Preserved Lemon Vinaigrette
Bright, zesty, and packed with Mediterranean flavors, this Bulgur and Chickpeas with Preserved Lemon Vinaigrette is the ultimate wholesome salad for any occasion. Tender, nutty bulgur wheat and protein-rich chickpeas form the hearty base of this dish, while a vibrant preserved lemon vinaigrette—made with a touch of honey and fresh garlic—adds a tangy-sweet zing. Fresh parsley, mint, and green onions infuse each bite with garden-fresh brightness, and optional toasted almonds lend a delightful crunch. Ready in just 30 minutes, this easy, plant-based recipe is not only healthy but also perfect for meal prep, picnics, or light dinners. Serve it chilled or at room temperature for a refreshing side or stand-alone dish that’s bursting with flavor and texture.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 1.5 cups cooked chickpeas
- 0.5 piece preserved lemon
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 clove garlic
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 2 whole green onions
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 0.25 cup toasted sliced almonds (optional)
Instructions
Place the bulgur wheat in a medium-sized bowl. Pour the boiling water over the bulgur, cover tightly with a lid or plastic wrap, and let it sit for 15-20 minutes until the bulgur is tender and fluffy. Fluff with a fork and set aside to cool slightly.
While the bulgur is soaking, prepare the preserved lemon vinaigrette. Finely chop the preserved lemon, discarding the seeds but keeping both the rind and flesh. Mince the garlic clove.
In a small bowl, whisk together the chopped preserved lemon, olive oil, lemon juice, honey, minced garlic, salt, and pepper until well combined. Set aside.
Chop the parsley and mint leaves finely, and slice the green onions thinly. If using toasted sliced almonds, toast them in a dry skillet over medium heat until golden and aromatic, then set aside.
In a large mixing bowl, combine the cooked bulgur, chickpeas, chopped herbs, and green onions. Pour the preserved lemon vinaigrette over the mixture and toss gently to coat.
Taste and adjust seasoning with additional salt or pepper, if needed.
Transfer the salad to a serving dish and sprinkle with toasted almonds (if using). Serve at room temperature or chilled.
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 336 mg | 15% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 6.2 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 453 mg | 10% | |
*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.
