Bulgur Salad with Chickpeas and Feta
Bright, fresh, and bursting with Mediterranean flavors, this Bulgur Salad with Chickpeas and Feta is the perfect balance of wholesome grains, crunchy vegetables, and creamy cheese. Tender bulgur wheat is combined with protein-packed chickpeas, juicy grape tomatoes, crisp cucumber, and a fragrant mix of parsley and mint, all tossed in a tangy lemon-garlic dressing infused with cumin for a warm, earthy undertone. Crumbled feta adds a rich, salty finish to this vibrant dish that's as versatile as it is delicious. Ready in just 30 minutes, this healthy salad is ideal as a satisfying lunch, a vibrant side dish, or a light dinner. Perfectly refreshing and packed with nutrients, it’s a quick and easy recipe that's sure to impress!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 can (15 oz) canned chickpeas, drained and rinsed
- 1 large English cucumber, diced
- 1.5 cups grape tomatoes, halved
- 0.5 medium red onion, finely chopped
- 0.75 cup feta cheese, crumbled
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
Instructions
In a heatproof bowl, combine the bulgur wheat and boiling water. Cover the bowl and let it sit for about 15 minutes, or until the bulgur has absorbed the water and is tender.
Fluff the bulgur with a fork to loosen the grains, then let it cool to room temperature.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to form a dressing.
In a large mixing bowl, combine the cooked bulgur, chickpeas, cucumber, grape tomatoes, red onion, parsley, and mint.
Drizzle the prepared dressing over the salad ingredients and toss gently to combine.
Add the crumbled feta cheese and toss again lightly, being careful not to break up the cheese too much.
Taste the salad and adjust seasoning with additional salt or lemon juice, if needed.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld, or serve immediately at room temperature.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 14% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 463 mg | 20% | |
| Total Carbohydrate | 23.6 g | 9% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 4.0 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 149 mg | 11% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 481 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.
