Bulgur Wheat Salad (High Protein)

This bulgur salad contains fluffy bulgur wheat, nutty chickpeas, sweet pomegranate seeds and tangy feta which together create a delicious, colourful dish that's rich in protein and nutritious. Perfect for sharing or as a satisfying meal.

This bulgur salad is packed full of protein and nutritious ingredients, perfect as a light meal or party dish everyone will love. It's full of colour, texture and delicious contrasting flavours. If you prepare some of the ingredients ahead you can assemble this bulgur wheat salad in minutes (scroll down to the bottom of the post for details).

What is bulgur

Bulgur (also spelled 'bulghur') is cracked dried wheat that has been parboiled (partially cooked) which is why it takes very little time to prepare. It is widely used in Mediterranean and Middle Eastern cuisines, and is the star ingredient of classic tabbouleh salad. It has a pleasant, mild, nutty flavour and fluffy texture.

This particular bulgur salad recipe goes beyond tabbouleh pairing fresh herbs with sweet, tangy and crunchy ingredients for added texture and protein.

If you love bulgur wheat see also my award winning honey chicken and peaches with bulgur and cauliflower.

Is bulgur wheat nutritious

Yes, it is. Bulgur wheat is considered a whole grain. It is high in protein, fibre, magnesium and many other minerals and offers numerous health benefits. 100g of bulgur contains only 1g of fat.

Being a grain bulgur is different from couscous, another popular wheat product used in similar recipes, which is a type of tiny pasta, not a grain.

Bulgur salad ingredients and substitutions

• Bulgur wheat.
• Chickpeas: you can use white beans instead if preferred.
• Pomegranate seeds.
• Feta cheese: goat's cheese makes a good substitute. Omit altogether if you want to serve this bulgur salad vegan.
• Vegetables: I used cucumber, red pepper (you can use any) and scallions/spring onions.
• Herbs: add freshness. I do not recommend using dried herbs instead of fresh.
• Almond flakes: add texture and extra protein. It's not absolutely necessary to toast them first, but it intensifies their nutty flavour so it's worth doing this quick step. Alternatives include sunflower seeds, crushed hazelnuts or cashews.
• Dressing: made with cold-pressed vegetable oil/olive oil, lemon (both juice and zest) and honey (use maple syrup instead if preferred).
• Salt and pepper.

How to prepare bulgur for salad

There are 3 ways of preparing bulgur wheat for this salad. One is to rehydrate it by soaking it in freshly boiled water (this method takes the longest). The second involves cooking it in the microwave until all the water is absorbed. The third method is simply simmering the bulgur for about 10 minutes until all the water is absorbed (as I have done in this recipe).

For me boiling bulgur wheat works best. It yields great results and is quick and easy to do. Briefly boiled, bulgur wheat quickly becomes very fluffy. However, the microwave method is also quick and easy so my suggestion is to use the method that works best for you.

• TIP: I recommend rinsing your bulgur wheat briefly before boiling/rehydrating. This will help ensure the grains do not form sticky clusters.

Step-by-step recipe instructions

1.Prepare bulgur: Rinse the bulgur wheat, place it in a small pot and pour water up to half an inch above the bulgur. Cover and bring to the boil then lower the heat and simmer for about 10 minutes or until all the water has been absorbed. Remove from the heat and set aside to cool completely.

• TIP: You can prepare the bulgur the night before and refrigerated it, once cooled, until you are ready to make the recipe.

2. Prepare ingredients: Chop the pepper, scallions and herbs. Cut the cucumber lengthwise into 4 strips, remove the seeds then cut the cucumber into small cubes. Prepare the pomegranate seeds and cut the feta into a small dice. Place the almond flakes in a small pan and heat for a few minutes until golden stirring all the time. Remove from the pan as soon as they change colour.

3. Assemble: In a large mixing bowl assemble all the salad ingredients (including the cooled bulgur). Add the salt, pepper and lemon zest.

• TIP: Stir the bulgur to make sure it's fluffy rather than sticky before adding into the salad.

4. Make dressing: Whisk together the oil, lemon juice and honey.

5. Add dressing: Stir the dressing into the salad and adjust the seasoning as needed. Chill for 30 minutes before serving, if possible.

• TIP: You can prepare the dressing the night before, place in a small jar and refrigerate. Shake before adding into the salad.

Serving suggestions

This protein-rich bulgur wheat salad makes a satisfying meal and can be served on its own. However, it is also delicious served with chicken dishes including spiced yogurt chicken or baked chicken legs. It also pairs well with fish dishes, such as salmon sweet potato fish cakes and salmon fish fingers.

What can I make ahead

• 1) Cook/rehydrate the bulgur, then cool completely, refrigerate, covered, and use within 3 days. Stir thoroughly before assembling the salad.
• 2) Drain the chickpeas, wipe with a paper towel, cover and refrigerate overnight.
• 3) Prepare the pomegranate seeds, place in an airtight container and refrigerate for up to 5 days.
• 4) Make the dressing, store in a small jar and refrigerate for up to 3 days.

Top tips

• You can either boil the bulgur briefly, microwave or soak in hot water to rehydrate it. Alternatively follow the instructions on the package.
• Once rehydrated and cooled stir the bulgur wheat thoroughly to ensure all the grains are separate.
• Once drained thoroughly pat the chickpeas gently with a paper towel to remove excess moisture.
• I recommend removing the seeds from the cucumber before incorporating it into the dish - this will minimise the amount of moisture in the salad.
• Best served the day it was assembled. This bulgur chickpea salad can be refrigerated for up to 2 days.
• Not suitable for freezing.

More high-protein salads to try next

• Olivier Salad
• Chicken Quinoa Salad
• Creamy Turkey Avocado Salad
• Herring Salad Polish-Style

See also these other delicious salad recipes!

Recipe

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