Bulgur Chickpea Salad

Name: Bulgur Chickpea Salad
Prep time: 15 min
Cook time: 20 min
Total time: 200 min
Yield: 6
Ingredients: 1 1/4 cups water; 1 cup bulgur; 1 teaspoon dried parsley; 1/3 tablespoon minced onion; 1 teaspoon reduced-sodium soy sauce; 1/2 cup chopped scallions; 1/2 cup raisins; 1/2 cup chopped carrots; 3/4 cup canned low-sodium chickpeas, drained and rinsed; 2 tablespoons oil; 2 tablespoons lemon juice; 1 tablespoon reduced-sodium soy sauce; 1 minced garlic clove; Black pepper to taste

Recipe GLPR58bbad30ad94fd

Salad

200 min

198 cal

Servings: 6

Stovetop

SNAP eligible

A refreshing, protein-packed grain salad featuring fluffy bulgur mixed with chickpeas, fresh vegetables, and a bright lemon-garlic dressing. Studded with sweet raisins and crunchy carrots, this salad is perfect for lunch boxes or as a side dish. Best served chilled.

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Ingredients

1 1/4 cups water

1 cup bulgur

1 teaspoon dried parsley

1/3 tablespoon minced onion

1 teaspoon reduced-sodium soy sauce

1/2 cup chopped scallions

1/2 cup raisins

1/2 cup chopped carrots

3/4 cup canned low-sodium chickpeas, drained and rinsed

2 tablespoons oil

2 tablespoons lemon juice

1 tablespoon reduced-sodium soy sauce

1 minced garlic clove

Black pepper to taste

Directions

Wash your hands thoroughly with soap and warm water before beginning food preparation.
Pour the water into a medium saucepan and bring it to a rolling boil over medium-high heat.
Once the water is boiling, stir in the bulgur, dried parsley, minced onion, and 1 teaspoon of reduced-sodium soy sauce. Mix until well combined.
Reduce the heat to low, cover the saucepan with a lid, and simmer for 15–20 minutes until all the water is absorbed and the bulgur is tender but not mushy.
Remove the saucepan from heat and let the bulgur cool to room temperature, then gently fluff it with a fork to separate the grains.
In a small bowl, whisk together the oil, lemon juice, 1 tablespoon soy sauce, minced garlic, and black pepper to taste until emulsified.
Pour the dressing over the cooled bulgur mixture and stir well to evenly coat all the grains.
Fold in the chopped scallions, raisins, carrots, and drained chickpeas, stirring gently to combine.
Cover the salad and refrigerate for at least 2–3 hours, or preferably several hours, to allow the flavors to meld and the salad to chill thoroughly.
Before serving, give the salad a gentle stir to redistribute the dressing. Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Comments

Grocery List Plus Editorial Staff4.5

This salad works beautifully for Charlotte shopping: bulgur, chickpeas, and all produce are stocked at every major chain, making it a one-stop trip. At roughly $1.20–$1.40 per serving (chickpeas from a can, bulk bulgur, and seasonal carrots), it's genuinely affordable for a main-course salad. The stated 200-minute time is misleading—most of that is soak-and-sit, not active work; plan 15 minutes hands-on and 90 minutes total from start to table if you're not hydrating overnight. The real consideration is that it doesn't reheat well; this is a same-day salad best eaten within a few hours of dressing, which suits a weeknight dinner but not meal-prepping.