Middle Eastern Bulgur and Chickpea Salad

The bulgur grains stay firm to the bite, contrasting with juicy tomatoes and crunchy cucumber. Sharp lemon acidity and bright mint freshness bind everything together.

• Prep time: 20 min
• Cook time: 0 min
• Difficulty: Easy
• Calories: 600
• Protein: 20 g
• Carbs: 75 g
• Fat: 20 g

Ingredients

• 200 g Bulgur wheat ( dry )
• 250 g Chickpea ( cooked and drained )
• 3 piece Round tomato ( finely diced )
• 0.5 piece Cucumber ( finely diced )
• 1 piece Red onion ( finely minced )
• 1 piece Flat-leaf parsley ( bunch, chopped )
• 0.5 piece Mint fresh ( bunch, chopped )
• 2 piece Citrus limon (L.) Burm. f. ( juiced )
• 4 tbsp Extra virgin olive oil
• 1 pinch Fleur de sel
• 1 pinch Black pepper ground
• 1 tsp Sumac ( sprinkled )
• 1 tbsp Pomegranate molasses ( incorporated into the dressing )

Instructions

1. Hydrating the bulgur

   Pour the bulgur into a bowl and cover with boiling water. Cover with a plate. The grain should absorb all the liquid and remain well separated.

2. Cutting the vegetables

   Cut the cucumber and tomatoes into regular 5mm cubes. Finely slice the red onion so it blends into the salad without dominating.

3. Preparing the herbs

   Chop the parsley and mint with a knife, without crushing them. The herbs should stay bright green and release their fragrance upon cutting.

4. Assembly and seasoning

   Mix the cooled bulgur, vegetables, chickpeas, and herbs. Pour in the olive oil, lemon juice, and pomegranate molasses. Sprinkle with sumac. The dressing should coat every ingredient without drowning the bottom of the dish.

Chef's tips

• Do not boil the bulgur; let it soak off the heat to keep the grains separate and whole.
• Let the salad rest in the fridge for 30 minutes before serving to allow the flavors to meld.
• If the tomatoes are very watery, seed them before dicing.

Storage

Keep for 48 hours in the refrigerator in an airtight container. The vegetables may soften slightly over time.