Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon and Dill

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With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Made with bulgur, fresh herbs, chopped vegetables, and buttery chickpeas, this Middle Eastern-style salad is like a bulked-up tabbouleh. I like to make it over the weekend and keep it in the fridge all week long for healthy lunches.

What you’ll need to make bulgur salad

If you’re unfamiliar with bulgur, it’s a chewy and nutty-tasting Middle Eastern grain made from whole wheat kernels that have been parboiled, dried and cracked. In addition to being delicious, it’s super healthy — high in fiber and protein, rich in vitamins and minerals and low in fat and calories. You can find it in most supermarkets near the pasta, rice or hot cereal, and some stores (like Whole Foods) also carry it in bulk bins.

How to make it

To begin, prepare the bulgur. Since it’s already partially cooked, all you have to do is place it in a bowl with boiling water, cover it with plastic wrap and let it steam for 30 minutes, or until all of the water is absorbed.

In the meantime, prepare the vegetables and herbs.

I like to soak the red onions in cold water to remove the raw onion taste. This is totally optional — if you like raw onions, skip this step.

Fluff up the cooked bulgur with a fork…

Then combine it with the vegetables, herbs, chickpeas, and spices.

Add the freshly squeezed lemon juice and olive oil.

Then toss to combine, season to taste and serve.

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Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon and Dill

With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Servings: 4-6 as a side dish (2-3 as a main course)
Total Time: 40 Minutes

Ingredients

  • 1 cup bulgur or light bulgur
  • 1-1/2 teaspoons salt, divided
  • 1/3 cup diced red onion
  • 1 red bell pepper, diced
  • 1 small English (or hothouse) cucumber, seeded and diced
  • 1/2 cup finely chopped fresh dill
  • 1/3 cup finely chopped fresh parsley
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1/4 cup fresh lemon juice, from 1-2 lemons
  • 1/4 cup extra virgin olive oil, best quality such as Lucini or Colavita
  • 1 large garlic clove, finely minced
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon cumin
  • 1 teaspoon sugar

Instructions

  1. Bring a kettle of water to a boil. Place the bulgur in a large bowl with 1/2 teaspoon salt and 1-1/4 cups boiling water. Cover the bowl tightly with saran wrap and let sit for 25-30 minutes, or until all of the water is absorbed.
  2. Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let them sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the taste of raw onions.) Combine the cooked bulgur with the red onions, remaining teaspoon of salt (I know it seems like a lot but the salad is bland without it) and all of the other ingredients. Season to taste with more salt, pepper, sugar or lemon if desired. Serve cold.

Pair with

Nutrition Information

Powered by Edamam

  • Per serving (4 servings)
  • Calories: 336
  • Fat: 15g
  • Saturated fat: 2g
  • Carbohydrates: 46g
  • Sugar: 7g
  • Fiber: 11g
  • Protein: 9g
  • Sodium: 1085mg
  • Cholesterol: 0mg

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.

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Reviews & Comments

  • delicious salad! have made several times with success. have substituted other grains- cooked farro works especially well. thanks for the great recipes over the years.

    • — Lia on January 17, 2021
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  • Made it tonight exactly as directed. Wasn’t sure I’d like it but thought it was a healthy option—and OMG—loved it. So did my husband. It’s def going into the rotation!

    • — Barbara Armstrong on January 12, 2021
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  • Delicious, easy to make & goes with anything. I added leftover bbq steak, thinly sliced to my bowl of bulgur salad. Complete meal & totally satisfying.

    • — Arti on November 30, 2020
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  • Don’t use plastic wrap – instead, just use a pot lid. Et voilà, zero waste!

    • — Myriam on October 29, 2020
    • Reply
  • Absolutely delicious! I make this often. Light, wonderful flavors, and very satisfying. Thanks for another wonderful recipe, Jenn!

    • — Eileen on September 26, 2020
    • Reply
  • Absolutely delicious! I’ve made it with bulgar but the times I haven’t been able to find bulgar, I made it with farro and it was equally delicious!

    • — Carolyn on September 13, 2020
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  • Just “wow!” Made this three times now and each time it was perfect. Drizzle with pomegranate molasses or sprinkle with crumbled cojita. This is simply perfect. Thank you for a great recipe!

    • — Dave Shawley on August 13, 2020
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  • Made this the first time for a big family get together. A hit with youngsters and adults alike with many requests for recipe.

    • — Aliz52 on August 9, 2020
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  • My husband and I absolutely love this salad. I started making it in mid-June and have made it (at least) every other week since. It is a great summer salad to have in the fridge when you need a quick bite. The flavors all marry together so nicely — especially the dill. I, too, have added feta and even olives, at times. For some reason, bulgur has been hard to find at surrounding grocery stores so I have also made with Israeli couscous and a bulgur/ quinoa mix. All have been great. My husband is picky about his salads, but he has requested me to make this on several occasions. Thank you, Jenn, for another top-rate recipe!

    • — Laura on July 22, 2020
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