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A bowl of bulgur salad with vegetables, chickpeas, and lemon tahini dressing.
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Middle Eastern Bulgur Wheat Salad with Chickpeas

A fresh, zesty Middle Eastern bulgur salad with chickpeas, tahini dressing, vegetables, lettuce and bold spices like za’atar and sumac. Perfect for meal prep, lunches, or plant-based dinners.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Main Course, Salad
Cuisine: Middle Eastern
Diet: Vegan
Servings: 6
Calories: 271kcal
Author: Denise Perrault

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)
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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

  1. 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.
  2. 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.
  3. 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.
  4. Store leftover salad in an airtight container in the refrigerator for 2 days (3-4 if using kale instead of lettuce).

Nutrition

Calories: 271kcal | Carbohydrates: 45g | Protein: 11g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 684mg | Potassium: 690mg | Fiber: 12g | Sugar: 8g | Vitamin A: 1373IU | Vitamin C: 63mg | Calcium: 102mg | Iron: 3mg