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Top down view of bulgur salad with pomegranate seeds, feta and chickpeas in grey bowl.
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Bulgur Wheat Salad (High Protein)

This bulgur salad contains fluffy bulgur wheat, nutty chickpeas, sweet pomegranate seeds and tangy feta which together create a delicious, colourful dish that's rich in protein and nutritious.
Course Lunch, Salad
Cuisine vegetarian
Prep Time 15 minutes
Cook Time 10 minutes
Cooling bulgur 30 minutes
Total Time 55 minutes
Servings 6 servings
Calories 364kcal
Author Monika Dabrowski

Equipment

  • Small pot with lid
  • Large mixing bowl
  • Small frying pan

Ingredients

  • ¾ cup dry bulgur wheat
  • 1½ cups chickpeas 1x400g can drained
  • 4.59 ounces feta cheese finely diced
  • 1 pomegranate
  • ½ red bell pepper deseeded, finely chopped
  • ⅓ English cucumber with or without peel
  • 5 tablespoons scallions/spring onions finely chopped, approx. 2-3
  • 3 tablespoons fresh dill finely chopped
  • 2 tablespoons fresh mint finely chopped
  • ¾ cup almond flakes
  • 1 teaspoon fine sea salt plus pepper to taste
  • 4 tablespoons lemon juice plus zest of 1½ lemons
  • 3 tablespoons oil olive/vegetable
  • 1 tablespoon honey
US Customary - Metric

Instructions

  • Prepare bulgur: Rinse the bulgur wheat, place it in a small pot and pour water up to half an inch above the bulgur. Cover and bring to the boil then lower the heat and simmer for about 10 minutes or until all the water has been absorbed. Remove from the heat and set aside to cool completely.
    TIP: You can prepare the bulgur the night before and refrigerated it, once cooled, until you are ready to make the recipe.
  • Prepare ingredients: Chop the pepper, scallions and herbs. Cut the cucumber lengthwise into 4 strips, remove the seeds then cut the cucumber into small cubes. Prepare the pomegranate seeds and cut the feta into small cubes. Place the almond flakes in a small pan and heat for a few minutes until golden stirring all the time. Remove from the pan as soon as they change colour.
  • Assemble: In a large mixing bowl assemble all the salad ingredients (including the cooled bulgur). Add the salt, pepper and lemon zest.
    TIP: Stir the bulgur to make sure it's fluffy rather than sticky before adding into the salad.
  • Make dressing: Whisk together the oil, lemon juice and honey.
  • Add dressing: Stir the dressing into the salad and adjust the seasoning as needed. Chill for 30 minutes before serving, if possible.
    TIP: You can prepare the dressing the night before, place in a small jar and refrigerate. Shake before adding into the salad.

Notes

    • You can either boil or microwave the bulgur briefly or soak in hot water to rehydrate it.
    • Once rehydrated and cooled stir the bulgur wheat thoroughly to remove any lumps and ensure all the grains are separate.
    • Once drained thoroughly gently pat the chickpeas with a paper towel to remove excess moisture.
    • I recommend removing the seeds from the cucumber before incorporating it into the dish - this will minimise the amount of moisture in the salad.
    • Best served the day it was assembled. This bulgur chickpea salad can be refrigerated for up to 2 days.
    • Not suitable for freezing.

Nutrition

Serving: 1serving | Calories: 364kcal | Carbohydrates: 42g | Protein: 13g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.03g | Cholesterol: 19mg | Sodium: 645mg | Potassium: 497mg | Fiber: 10g | Sugar: 13g | Vitamin A: 569IU | Vitamin C: 24mg | Calcium: 187mg | Iron: 3mg