Vegetarian Bulgur Salad with Chickpeas

Fresh, spicy, and with a hint of citrus: this bulgur salad with chickpeas is a cheerful bowl full of texture. The tender bulgur blends with crisp cucumber, juicy tomato, and a hint of red onion. The lemon and olive oil give the dish a light and vibrant flavor. It’s perfect for lunch or a light dinner, without having to spend hours in the kitchen.

Since this dish is made entirely from plant-based ingredients, it’s a great choice for a day when you’re avoiding regular milk or cheese. The ingredients are easy to find and don’t require any complicated preparation. It’s handy if you want to avoid cow’s milk or just feel like something light and nutritious that’s also easy to take with you.

Kitchen Middle Eastern

Time 20 min

Difficulty Easy

Equipment Cooking Pot

Portions

persons

Ingredients

250 g bulgur
300 g chickpeas (canned, rinsed)
150 g cucumber
150 g tomatoes
1 red onion
1 lemon
2 tbsp olive oil
salt and pepper

Adjust the number of servings. The quantities automatically scale with them.

Preparation

Step 1: Cook the bulgur

Cook the bulgur according to the instructions on the package. Then let it sit for a few minutes with the lid on so the liquid is fully absorbed. Fluff it with a fork and let it cool slightly so the salad isn't too hot later.

Step 2: Chop the vegetables

Cut the cucumber, tomato, and red onion into small pieces. Try to keep the pieces roughly the same size so the salad mixes well. You can chop the onion a little finer for a milder flavor.

Step 3: Mix everything together

Put the bulgur in a large bowl and add the chickpeas and chopped vegetables. Gently stir until everything is well mixed. This will prevent the bulgur from becoming sticky.

Step 4: Make the dressing

Squeeze the lemon and mix the juice with the olive oil. Pour this over the salad and toss until everything is lightly glazed. Taste it to make sure the balance between the acidity and the oil is right.

Step 5: Season to taste

Season the salad with salt and pepper. Serve lukewarm or cold. If desired, let it sit for half an hour so the flavors can really meld.

Nutritional values per person

🥦 Vegetables: 140 g
🍚 Carbohydrates: 48 g
💪 Protein: 15 g
🥑 Grease: 11 g
🌾 Fiber: 8 g
🧂 Salt: 1.0 g
🔥 Energy: 490 kcal

Tips & label

Add diced avocado for extra creaminess and healthy fats.

Serve with a handful of fresh parsley or mint for extra freshness.

Canned chickpeas are usually free of cow's milk, but be sure to check the label to make sure they don't contain any milk ingredients or additives.

Store the salad covered in the refrigerator and eat it within 2 to 3 days. Give it a quick stir before serving and add a little extra lemon juice if desired.

Use a fork to keep the bulgur light and fluffy, and don't stir too vigorously so that the grains stay nicely separated.

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Ingredients