Looking for bulgur wheat recipes? You have to try this delicious Bulgur Salad! This hearty salad is easy to make, loaded with veggies, and bursting with fresh flavors ... serve it as a side dish or a light lunch or dinner!
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I love trying out different flavors and new foods. Last year, I was researching the Mediterranean diet and stumbled across a great healthy recipe resource: the Cleveland Clinic!
There are many tempting recipes on their site, but as a broccoli lover, I had to try the Broccoli Tabbouleh Salad first. And it didn't disappoint. While the recipe doesn't taste like a traditional Tabbouleh, this mouthwatering Bulgur Salad has it's own amazing flavor that's truly irresistible!
Of course, I couldn't resist changing things up a bit, and I think my additions have made the original recipe even tastier! If you're a fan of hearty grain salads, you're going to LOVE this Bulgur Chickpea Salad recipe. It's easy to make and full of crunchy, colorful veggies, salty olives, chewy bulgur wheat, and fresh herbs. The creamy tahini dressing pulls all the flavors and textures together into one truly scrumptious dish.
This is the perfect summer recipe! Enjoy it as a main course salad, like I do, or serve it alongside any lunch or dinner. The recipe is also perfect for making ahead, and great for parties, BBQs, and picnics.
Ready to dig in? Then keep reading for all the delicious details!
Ingredients
This tasty vegan salad is loaded with fresh, healthy ingredients! Here's what you'll need to make it:
- Bulgur - You will need some Bulgur, of course! This quick-cooking whole grain is made from wheat berries that have been parboiled, dried, and then cracked. You can find it in well stocked supermarkets (usually near the rice / grains), specialty stores, and online. Once cooked, it has a chewy texture and mild, nutty flavor. Bulgur is considered an ancient grain, and it's traditional ingredient in Middle Eastern and Mediterranean cooking ... but it makes a great pantry staple in any kitchen! You may have tried it in tabbouleh and pilafs, but it can be used in soups, bowls, baked goods, and more.
- Veggies - This recipe calls for a combination of fresh and roasted veggies. You'll use grape tomatoes, cucumbers, and green onions, as well as a couple heads of broccoli (throw the stems in too, if you have them), which get roasted in olive oil. Other veggies can be swapped in, so feel free to use your faves.
- Chickpeas - A couple cans of chickpeas (also known as garbanzo beans) adds some tasty protein and make the salad more filling.
- Olives - Salty kalamata olives add a sharp, briny taste that contrasts so well with the fresh ingredients.
- Basil - A big handful of basil leaves adds tons of fresh flavor and is the perfect finishing touch.
- Dressing - This salad is made with my fave homemade Tahini Dressing! It's ready in minutes, and you only need three ingredients—tahini, lemon juice, and garlic—plus salt, pepper, and water to prepare it! I used Tarazi Tahini this time (which was delish!), but other brands will work great, too (Joyva and 365 are also tasty + generally easy to find).
This plant-based recipe is naturally vegetarian, vegan, dairy free, and nut free. Bulgur is made from wheat berries / groats, so it is not gluten free.
You'll Also Need
To make this recipe, you'll need a small saucepan with a tight-fitting lid or a heatproof jar (such as a mason jar) to cook the bulgur, a baking sheet to roast the broccoli (these sheet pans are my fave), a small bowl to make the dressing, and a large bowl (grab your biggest one) to mix everything together.
How to Make Bulgur Salad
This salad has a few steps, but each one is a snap! You'll find a detailed recipe card below, but here's an overview of the steps:
- Cook bulgur. The bulgur can be prepared a couple different ways. You can either soak the grains in hot water for about 30 minutes, or you can boil the cracked wheat on your stove. The soaking method is my fave, because it mostly hands-off, but you'll find instructions for both methods in the recipe card below.
- Roast broccoli. Next, you'll toss the broccoli with a little olive oil, salt, and pepper, than roast until browned and tender-crisp.
- Make dressing. While the bulgar and broccoli cook, you'll prep the veggies and make the simple tahini dressing. Simply mix together the tahini (a sesame seed paste that's popular in Middle Eastern / Mediterranean cooking), lemon juice, and garlic. Then add water to thin the dressing and season with salt and pepper. Super easy!
- Combine bulgur, chickpeas, and dressing. Once the bulgur is ready, add it to a big bowl, along with the chickpeas and dressing. Then stir everything together.
- Mix in remaining ingredients. Next, you'll add the remaining ingredients: tomatoes, cucumbers, green onions, fresh basil, olives, and your roasted broccoli.
- Season to taste. Before serving, taste your salad, then season it with additional salt and pepper (if needed). You can also add extra lemon juice if the flavors need perking up.
And that's all there is to it ... your scrumptious homemade Bulgur Salad is ready to enjoy! You are going to love this flavorful, hearty recipe.
Variations
This recipe can easily be customized according to the ingredients in your pantry and fridge! Here are some ideas to try:
- Veggies - Not a fan of broccoli? Feel free to leave it out. You can also swap in your favorite veggies, such as fresh bell peppers, red onions, or sweet peas, or maybe some roasted zucchini, green beans, or mushrooms. Pretty much anything goes!
- Beans - Substitute other beans, such as butter beans, white beans, or firm lentils. For a lighter salad, the beans can also be left out (you may also need less dressing, in that case).
- Herbs - This recipe is perfect for showcasing fresh herbs! I used basil, but flat-leaf parsley, cilantro, chives, and dill would work great, too.
- Cheese - If you don't follow a vegan diet, crumbled feta or fried halloumi would be a scrumptious addition.
- Grains - This recipe would be tasty prepared with other grains, such as quinoa, rice, farro, or freekeh. You could even make it with couscous or turn it into a pasta salad.
- Dressing - Out of tahini? Make this hearty grain salad with my easy Lemon Dressing instead. Homemade Pesto would also make a delicious dressing.
Serving Suggestions
With its hearty grains, multitude of veggies, and protein-packed chickpeas, this Cracked Wheat Salad makes a great one dish lunch or dinner, as well as a delightful side dish! If you're serving it at a party, pair it with other Mediterranean-inspired foods and light bites, like Hummus, Pita Chips or Crostini, Caprese Skewers, Honey Glazed Halloumi or Fried Feta, Romesco Sauce, Stuffed Dates, or this easy Feta Pepper Olive Appetizer.
Storage
This yummy Bulgur Chickpea Salad keeps really well, making it perfect for preparing it in advance! Transfer leftovers to an airtight container, then store them in your refrigerator, where they will stay fresh for up to four days. Before serving the leftovers, make sure to give the salad a quick stir to redistribute any dressing that settles to the bottom.
Related Recipes
Looking for more hearty grain-based recipes? Try one of these delicious dishes next:
- Caprese Freekeh Salad - This yummy recipe has the all flavors of your favorite summer salad.
- Kale and Farro Salad - A hearty salad that's full of tasty ingredients. Enjoy it warm or cold.
- Wild Rice Salad with Cranberries - This salad is popular around Thanksgiving, but it's so delicious that you'll want to eat it year round!
- Wheat Berry Salad with Roasted Veggies - This recipe is full of comforting flavors you'll love.
- Winter Kale Salad - Another recipe that's made with chewy freekeh and loaded with veggies.
- Superfood Salad - This salad is chock full of healthy ingredients and features an irresistible citrus dressing!
- Fonio Porridge - A quick, easy, and cozy hot breakfast! Pair it with your fave fresh fruit.
Frequently Asked Questions (FAQs)
Bulgur is a quick-cooking whole grain that's made from wheat berries that have been parboiled, dried, and then cracked or ground. It is considered an ancient grain and is a traditional ingredient in Middle Eastern and Mediterranean cooking.
Bulgur has a mild, nutty flavor. Once cooked, it has a chewy texture.
Bulgur is a complex carbohydrate that's loaded with good-for-you fiber and nutrients, like iron, folate, vitamin B6, niacin, manganese, and magnesium. Learn more about the health benefits of eating bulgur at WebMD.
You can eat bulgur hot or cold, depending on the recipe you are using it in. It's popular in cold dishes, like tabbouleh, as well as hot recipes, like pilafs, soups, and kibbeh.
Bulgur is made from wheat berries that have been parboiled, dried, and then cracked or ground. Quinoa is a small, edible seed that is part of the amaranth family. Couscous is a tiny pasta that's typically made from semolina (a type of course flour) and water.
Bulgur Salad
Ingredients
For Bulgur:
- ½ cup bulgur
- ¾ cup boiling water
For Broccoli:
- 2 large heads broccoli, chopped (about 1 pound 10 ounces / 741 grams)
- 2 tablespoons extra virgin olive oil
- salt and pepper
For Dressing:
- ⅓ cup tahini
- 3 tablespoons lemon juice
- 1 large clove garlic, minced
- 1 teaspoon kosher salt
- pepper
For Salad:
- 2 (15.5 ounce / 283 gram) cans chickpeas, drained and rinsed
- 2 cups grape tomatoes, halved (10 ounces / 283 grams)
- 1 English cucumber, quartered and sliced
- ⅓ cup halved Kalamata olives
- 4 green onions, thinly sliced
- large handful fresh basil leaves, thinly sliced
Instructions
Prepare Bulgur:
- Add bulgur and a pinch of salt to a heatproof jar (such as a mason jar) or bowl with lid. Stir in boiling water, then cover tightly.
- Set aside for about 30 minutes, or until bulgur is tender but chewy.
- Drain bulgur in a fine mesh strainer, if necessary, before combining with other ingredients.
Prepare Broccoli:
- Preheat oven to 450 degrees.
- While bulgur steams, place broccoli on a large sheet pan. Toss with oil and season generously with salt and pepper.
- Roast broccoli until tender-crisp and lightly browned in spots.
Prepare Dressing:
- While bulgur steams and broccoli roasts, stir together tahini, lemon juice, garlic, 1 teaspoon salt, and a few grinds pepper in a medium bowl.
- Mix in just enough water—1 tablespoon (or less) at a time—to reach a drizzling consistency (about 2 to 3 tablespoons total).
Prepare Salad:
- Combine bulgur, chickpeas, and tahini dressing in a large bowl. Mix well.
- Stir in broccoli, tomatoes, cucumber, olives, green onions, and basil.
- Taste and season with additional salt, if necessary.
- Serve immediately or refrigerate until ready to eat. Enjoy!
Notes
Nutrition
