Bulgur Salad with Chickpeas Feta and Basil
Elevate your salad game with this refreshing and vibrant Bulgur Salad with Chickpeas, Feta, and Basil. Packed with hearty bulgur wheat, protein-rich chickpeas, juicy cherry tomatoes, and crisp cucumber, this Mediterranean-inspired dish is a perfect blend of wholesome ingredients and bold flavors. A zesty dressing of olive oil, lemon juice, and garlic ties everything together, while fresh basil adds an aromatic touch. Creamy crumbled feta cheese completes the salad with a savory kick. Ready in just 30 minutes, this healthy and satisfying recipe is ideal as a light lunch, a side dish, or a make-ahead meal for busy weekdays. Rich in nutrients and bursting with color, this salad is as delicious as it is nourishing.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 can (15 oz) canned chickpeas, rinsed and drained
- 1 cup crumbled feta cheese
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.5 cup fresh basil leaves, chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, stir, cover, and reduce the heat to low. Simmer for 10-12 minutes or until the bulgur is tender and the water is absorbed.
Remove the bulgur from the heat, fluff it with a fork, and let it cool to room temperature for about 10 minutes.
In a large mixing bowl, combine the cooked bulgur, chickpeas, cherry tomatoes, cucumber, and chopped basil.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Pour the dressing over the bulgur mixture, and toss until all ingredients are well combined and evenly coated.
Gently fold in the crumbled feta cheese, being careful not to break it up too much.
Serve immediately or chill in the refrigerator for 30 minutes to let the flavors meld. Garnish with additional basil leaves if desired before serving.
Nutrition Facts
Calories |
1978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.5 g | 103% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4044 mg | 176% | |
| Total Carbohydrate | 251.4 g | 91% | |
| Dietary Fiber | 63.4 g | 226% | |
| Total Sugars | 23.8 g | ||
| Protein | 76.7 g | 153% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 897 mg | 69% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 2860 mg | 61% | |
*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.
