Ah, the joy of discovering a salad that doesn’t just sit on the side, but stands center stage on the table. This bulgur chickpea salad is like a summer day captured in a bowl—colorful, fresh, and just a bit chaotic, like that time last year when the weather couldn’t make up its mind. It’s a burst of flavors and textures, with each bite a delightful surprise, and it reminds me of those impromptu picnics in the park where everything tastes better because you’re outside.
Steps
- Start by preparing the bulgur. Place the bulgur in a medium bowl, add ½ teaspoon of salt, and pour 1¼ cups of boiling water over it. Cover the bowl with plastic wrap and let it steam for about 30 minutes until the water is completely absorbed.
- While the bulgur is steaming, you can soak the red onion in cold water for about 10 minutes to mellow its sharpness. After soaking, drain the onion well. This step is optional if you prefer a stronger onion flavor.
- Prepare the dressing by whisking together olive oil, lemon juice, minced garlic, cumin, sugar, black pepper, and the remaining teaspoon of salt in a large bowl. Mix until well combined.
- Once the bulgur has cooled, fluff it with a fork and add it to the dressing mixture. Fold in the drained onion, diced bell pepper, cucumber, fresh dill, parsley, and chickpeas. Toss everything thoroughly to ensure the salad is well coated with the dressing.
- Taste the salad and adjust the seasoning if necessary. Chill the salad until it’s time to serve, or keep it refrigerated for up to two days. Serve the salad cold or at room temperature and enjoy its fresh flavors.
Ingredients
- 1 cup medium-grind bulgur
- 1½ teaspoons salt, divided
- ? cup diced red onion
- ¼ cup extra-virgin olive oil
- ¼ cup fresh lemon juice (from about 2 lemons)
- 1 large garlic clove, finely minced
- 1 teaspoon cumin
- 1 teaspoon sugar
- ½ teaspoon freshly ground black pepper
- 1 red bell pepper, diced
- 1 small English cucumber, seeded and diced
- ½ cup finely chopped fresh dill
- ? cup finely chopped fresh parsley
- 1 (15-ounce) can chickpeas, drained and rinsed
Nutritional Values
Calories: 1344 | Fat: 60g | Saturated fat: 8g | Carbohydrates: 184g | Sugar: 28g | Fiber: 44g | Protein: 36g | Sodium: 4340mg | Cholesterol: 0mg
FAQ
- What is bulgur and how is it used in this recipe?
- Bulgur is a chewy, nutty grain made from whole wheat kernels that have been parboiled, dried, and cracked. In this recipe, it serves as the hearty base of the Mediterranean bulgur salad, providing both texture and a pleasant flavor.
- Can I prepare the Mediterranean bulgur salad ahead of time?
- Yes, this salad is perfect for meal prep. You can make it over the weekend and store it in the fridge for easy and healthy lunches throughout the week. It keeps well for up to two days.
- Is it necessary to soak the red onion before adding it to the salad?
- Soaking the red onion in cold water is optional. This step helps to mellow the sharpness of the raw onion, but if you enjoy the stronger flavor, you can skip this process.
- What are the main ingredients in the salad dressing?
- The dressing for this salad includes extra-virgin olive oil, fresh lemon juice, finely minced garlic, cumin, sugar, salt, and pepper. This combination adds a bright and rich flavor to the dish.
- How should the salad be served?
- The Mediterranean bulgur salad can be served cold or at room temperature, making it a versatile dish suitable for various occasions, whether as a main meal or a side dish.
Tips
- For a milder onion flavor, soak the diced red onion in cold water for about ten minutes before adding it to the salad. This helps to reduce the sharpness of raw onions.
- Ensure the bulgur is thoroughly cooled before mixing it with the other ingredients. This prevents the fresh herbs and vegetables from wilting and maintains the salad’s texture.
- Adjust the seasoning after tossing all the ingredients together. Tasting the salad at this stage allows you to perfect the balance of flavors, adding more salt, pepper, or lemon juice if needed.
- Make this salad ahead of time and store it in the refrigerator for up to two days. This not only allows the flavors to meld together but also provides a convenient, ready-to-eat meal option.
Equipment
- Medium Bowl with Lid or Plastic Wrap: For steaming the bulgur.
- Large Mixing Bowl: For mixing the salad and dressing.
- Whisk: For mixing the dressing ingredients.
- Kettle or Electric Kettle: For boiling water.
- Chopping Board and Knife: For chopping vegetables and herbs.
