Description
High Protein Bulgar Salad is a nutritious and vibrant dish combining wholesome bulgar wheat with fresh vegetables and protein-rich ingredients. Perfect for a quick lunch, post-workout meal, or nourishing snack, this salad helps maintain energy, support muscle recovery, and provide a delicious balance of flavors and textures.
Ingredients
Scale
Base Ingredients
- 1 cup bulgar wheat
- 1 can (15 oz) chickpeas, rinsed and drained
Fresh Vegetables and Herbs
- 1 medium cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, chopped
Dressing and Seasoning
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- Salt, to taste
- Black pepper, to taste
Optional Ingredients
- 1/2 cup crumbled feta cheese
- Grilled chicken, avocado slices, or toasted nuts/seeds as desired for variations
Instructions
- Cook the Bulgar: Rinse the bulgar wheat under cold water, then cook it according to package instructions, typically boiling in water for 12-15 minutes until tender. Drain and let it cool completely.
- Prepare the Vegetables: While the bulgar cools, chop the cucumber, halve the cherry tomatoes, finely dice the red onion, and chop the fresh parsley. Set aside.
- Combine and Mix Ingredients: In a large bowl, combine the cooled bulgar, rinsed chickpeas, and the prepared vegetables. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss thoroughly to blend the flavors.
- Add Optional Ingredients: Stir in crumbled feta cheese or any chosen additions such as grilled chicken, avocado, or nuts/seeds, to finish the salad.
- Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld and the bulgar to absorb the dressing. Serve chilled.
Notes
- Use fine bulgar for better texture and faster cooking.
- Rinse canned chickpeas well to reduce sodium and improve flavor.
- Allow the salad to rest chilled to enhance flavor absorption.
- Add lemon juice gradually, tasting to ensure balanced brightness.
- Use fresh parsley or other fresh herbs for the most vibrant taste.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 250 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 8 g
- Protein: 12 g
- Cholesterol: 5 mg
Keywords: bulgar wheat salad, high protein salad, chickpea salad, healthy lunch, Mediterranean salad