Fresh, zesty, and hearty - this Middle Eastern bulgur wheat salad with za’atar-spiced chickpeas, vegetables, and lemon mint tahini dressing. It’s a satisfying full-meal salad with plant-based ingredients and no added oil.
This bulgur salad recipe combines all the flavors of the Middle East in one easy, no-fuss dish. This plant-based power bowl works for meal prep, weekday lunches, or a refreshing main dish. If you’re craving a hearty vegan grain salad that hits every flavor note - nutty, tangy, herby -you’ve landed in the right spot.
For more delicious grain salads, check out farro salad with pomegranate, sweet potato wheat berry salad with peanut dressing, or Moroccan chickpea couscous salad.
Table of Contents
Why You'll Love This Recipe
- Features a variety of flavors, colors, and textures.
- Make-ahead friendly and perfect for meals on the go or get-togethers.
- Chickpeas and bulgur are great sources of plant-based protein and other nutrients.
- Vegan, oil-free, and a complete lunch or dinner in one bowl.
Key Ingredients and Substitutions
- Bulgur wheat. Cracked wheat that’s parboiled, dried, and packaged, so it’s quick cooking. I used common medium-coarse bulgur for this recipe. The best substitutes are fine or coarse bulgur, farro, or freekeh (featured in my lemon freekeh and cauliflower salad).
- Chickpeas. For convenience, use canned chickpeas (garbanzo beans) or cook your own. If you substitute with white beans or cooked lentils, skip the toasting part of the cooking method.
- Za’atar and Sumac. I used homemade za’atar spice, but you can find it at many supermarkets. In a pinch, use equal measures of sesame seeds, thyme, oregano, and lemon zest. The best substitute for sumac for this recipe is lemon zest.
- Tahini. Creamy sesame seed paste, look for tahini without added oil (sometimes used in processing). You can also make tahini with no added oil. The best substitute is sunflower seed butter.
- Greens. I love making this salad with mixed salad greens for variety. You can also use chopped romaine lettuce, spinach, or kale.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.
Recipe Variations
- For a gluten-free option, substitute bulgur with quinoa or millet.
- Make it spicy. Add a pinch of cayenne pepper or crushed red chili to the dressing.
Step-by-Step Instructions
Step 1: Make flavorful bulgur by adding lemon juice, cumin, and sumac. Let it cool, so it's salad-ready.
Step 2: Whisk together creamy lemon tahini with garlic and chopped mint.
Step 3: Start by toasting chickpeas, then add onions and red peppers. Season with za'atar, salt, tomato paste, and a little water to deglaze the pan.
Step 4: Mix the bulgur with half the dressing to cool it, then add the rest of the salad ingredients. It's on!
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Pro Tips
- Coarse bulgur is usually cooked at a ratio of 1 cup bulgur to 1 ½ cups liquid. I used slightly more, adding 3 tablespoons of lemon juice. It works!
- If the bulgur sticks to the bottom of the pan, remove it from the heat, stir in a few tablespoons of water, and cover the pot. Leave it for 5-10 minutes and stir the bottom.
- Mixing bulgur with half the dressing first helps keep the lettuce and veggies crispier.
Meal Prep Tip
Keep the dressing separate until you are ready to serve. Mix the dressing with small portions if you’re packing it for lunch.
What to Serve with Bulgur Salad
This bulgur salad is a complete meal, but if you’re looking for a side dish, my favorite is toasted whole wheat pita bread with classic oil-free chickpea hummus or hummus with harissa. Of course, you can’t go wrong with slices of homemade whole wheat bread or garlic bread.
Frequently Asked Questions
Bulgur salad stays fresh in the fridge for up to 3 days when stored in an airtight container. For the best texture, keep the greens and dressing separate until you're ready to serve.
Although this bulgur salad is not freezable, cooked bulgur and za’atar chickpeas can be frozen, thawed, and added to salads.
Bulgur wheat contains gluten. If you need a gluten-free option, use quinoa or millet.
Absolutely. You can prep all the components up to 2 days ahead. Store them separately and toss everything together when it’s go-time.
Tabbouleh is a type of bulgur salad with fresh herbs, chopped vegetables, and a lemon-based dressing. This bulgur wheat salad recipe is heartier, with chickpeas, veggies, lettuce, and creamy tahini dressing so it’s more of a main than a side.
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👩🏻🍳 Recipe
Middle Eastern Bulgur Wheat Salad with Chickpeas
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Ingredients
- 1 cup bulgur - (see note 1)
- 1 ½ cups water - or vegetable broth
- 3 tablespoons lemon juice
- ½ teaspoon cumin
- 1 teaspoon sumac
- ½ teaspoon salt
- ¼ cup tahini
- 2 medium lemons - juiced (½ cup)
- 2 teaspoons maple syrup - or date paste
- 2 cloves garlic - minced or pressed
- 2 tablespoons fresh mint - chopped
- 3 cups chickpeas - 2 15-ounce/400-gram cans rinsed and drained
- 1 medium red bell pepper - chopped
- 1 small red onion - chopped
- 2 tablespoons za’atar spice blend - (see note 2)
- ½ teaspoon salt
- 2 tablespoons tomato paste
- 2 tablespoons water
- 6-8 cups lettuce - chopped, I used 400 grams mixed leaf lettuce or substitute with chopped kale
- 1 ½ cups cherry tomatoes - cut in half
- 1 medium cucumber - deseeded and diced (see note 3)
Instructions
- Cook the bulgur. Combine the bulgur, water, lemon juice, cumin, and salt in a medium saucepan. Bring the ingredients to a simmer, cover the pot, and cook for 15 minutes or until the liquid is absorbed. When the bulgur is done, remove the pan from the heat. Fluff it and leave the lid off to cool.
- Make the dressing. Add the ¼ cup tahini, ½ cup of lemon juice (2 lemons) and 2 teaspoons maple syrup in a small bowl. Whisk together until smooth. Then add the garlic and chopped mint. Mix well and set aside.
- Cook the chickpeas. Heat a skillet or frying pan over medium heat. Add the chickpeas and toast them for 1-2 minutes. Stir them constantly so they don’t stick to the bottom of the pan. They should be firm and slightly brown.
- Stir in the chopped red onion and red pepper. Mix the veggies with the chickpeas, letting them soften for about a minute.
- Add 2 tablespoons za’atar, ½ teaspoon salt, 2 tablespoons tomato paste, and 2 tablespoons water to the chickpeas. Mix well to coat the chickpeas and veggies. Stir the bottom of the pan to clear it of any stuck-on chickpeas. Remove from the heat.
- Assemble the salad. Add the bulgur to a large salad bowl and mix it with half the dressing. Then add the lettuce, tomatoes, cucumbers, and chickpeas. Mix with the remaining dressing.
Notes
- Bulgur is a type of cracked wheat. I used medium-coarse bulgur for this recipe, but you can also use fine (texture similar to couscous) or extra-coarse bulgur with larger, more defined kernels. Because it’s wheat, bulgur is not gluten-free. The best gluten-free substitute for this recipe is quinoa or millet.
- Za’atar is a classic Middle Eastern spice blend with sesame seeds, thyme, and sumac. You can find it at large grocery stores, specialty shops, or try my recipe for easy za’atar spice blend.
- To quickly deseed a cucumber, cut it into 2 pieces, then cut the pieces lengthwise. Use a small spoon, like a teaspoon, to scoop out the seeds and mushy middle. Leave the peels on to keep the cucumbers crisper, and dice the cucumber.
- Store leftover salad in an airtight container in the refrigerator for 2 days (3-4 if using kale instead of lettuce).
Nutrition
Nutritional information is an estimation only.
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