Healthy Bulgur Salad with Chickpeas, Quinoa & Lemon Dressing
This salad blends nutty bulgur wheat and fluffy quinoa with protein-packed chickpeas and crisp vegetables, all tied together with a zesty lemon-herb dressing. It’s refreshing, filling, and ideal as a light lunch, side dish, or even a full dinner.
⏱ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the Salad:
1/2 cup bulgur wheat
1/2 cup quinoa
1 can (400g) chickpeas, drained & rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup red bell pepper, diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tbsp fresh mint, chopped (optional, adds freshness)
1/4 cup crumbled feta (optional, for Mediterranean touch)
For the Lemon Dressing:
3 tbsp extra virgin olive oil
3 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp honey (or maple syrup)
1 garlic clove, minced
1/2 tsp cumin powder
Salt & black pepper to taste
Instructions
1. Cook grains:
Rinse bulgur and quinoa separately.
Cook bulgur in boiling water (1:2 ratio, about 12–15 mins until tender).
Cook quinoa (1:2 ratio water, 15–18 mins until fluffy). Let both cool.
2. Prepare veggies: Dice cucumber, tomatoes, pepper, and onion. Chop parsley and mint.
3. Mix base: In a large bowl, combine cooked bulgur, quinoa, and chickpeas.
4. Add veggies: Toss in cucumber, tomatoes, peppers, onion, parsley, and mint.
5. Make dressing: In a small bowl, whisk olive oil, lemon juice, zest, honey, garlic, cumin, salt, and pepper.
6. Assemble: Pour dressing over the salad and toss well.
7. Serve: Sprinkle feta on top if using. Chill for 15 minutes for best flavor.
Notes & Tips
For crunch: add roasted almonds, pistachios, or pumpkin seeds.
For extra protein: grilled chicken, salmon, or falafel work beautifully.
Keeps well in the fridge for 2–3 days, making it a great meal-prep salad.
❓ frequently asked questions FAQ
Q: Can I make this gluten-free?
Yes! Replace bulgur with more quinoa or millet for a gluten-free version.
Q: Can I prepare the dressing ahead?
Absolutely — store in a jar up to 5 days, shake well before using.
Nutritional information
Calories: 310 kcal
Protein: 11g
Carbs: 47g
Fat: 10g
Fiber: 9g