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–+ servings
A vibrant Mediterranean bulgur salad with chickpeas, fresh herbs, and diced vegetables served in a bowl on a marble table.

Mediterranean Bulgur Salad with Chickpeas

Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Servings: 4 people (up to 6)
Author: Nico Pallotta

  • 1 cup (170 g) bulgur coarse #3 or medium #2 grind
  • 1 can chickpeas 15 oz / 400 g can – drained and rinsed or 1½ cup / 230 g cooked chickpeas
  • 1 small cucumber diced
  • ½ red bell pepper diced
  • ½ red onion or shallot - diced
  • ½ cup (65 g) olives pitted and halved if large
  • ⅓ cup (10 g) parsley chopped
  • ½ cup (75 g) feta cheese optional but nice

Dressing

  • 4 tablespoons olive oil extra virgin
  • 3 tablespoons lemon juice or vinegar (any)
  • 1 teaspoon lemon zest optional
  • 1 teaspoon dried oregano
  • ½ teaspoon ground cumin optional - substitute sumac or za'atar or skip it
  • ½ teaspoon salt + black pepper to taste

  • Cook the bulgur: Bring a small pot of lightly salted water to a boil. Add 1 cup bulgur and cook for 10-15 minutes (depending on how coarse it is), until tender with a slight bite.
    Drain well and set aside.
    Step 1 Boiled bulgur draining over a pot.
  • Make the dressing: In a large mixing bowl, add 4 tablespoons olive oil, 3 tablespoons lemon juice, 1 teaspoon lemon zest, 1 teaspoon dried oregano, ½ teaspoon salt, pepper, and ½ teaspoon ground cumin.
    Whisk until mixed. Add 1 can chickpeas (drained and rinsed) and toss. Let them sit for 5–10 minutes while you chop the vegetables.
    Step 2 Chickpeas tossed in lemon olive oil dressing inside a large mixing bowl.
  • Add the vegetables: Chop 1 small cucumber, ½ red bell pepper, ½ red onion, ½ cup olives, and ⅓ cup parsley. Add them to the bowl with the chickpeas.
    Add the bulgur and ½ cup feta cheese (crumbled). Toss until combined.
    Step 3 Bulgur salad tossed gently with feta until evenly mixed.
  • Taste and serve: Taste and adjust salt and lemon if needed. Serve as a main grain bowl, a side dish, or part of a mezze platter.
    Step 4 Colorful Mediterranean bulgur salad served on a platter with feta and lemon.
Substitutions
  • Bulgur –> Couscous, farro, quinoa
  • Chickpeas –> White beans, lentils
  • Cucumber –> Zucchini, celery, fennel
  • Red bell pepper –> Yellow or orange bell pepper or halved cherry tomatoes.
  • Red onion –> Shallot, green onions
  • Olives –> Capers, sun-dried tomatoes
  • Parsley –> Mint, dill, mixed soft herbs
  • Feta –> Dairy-free feta, shaved Parmesan, or omit
Tips
  • Boil the bulgur: Cook it like pasta so the grains stay separated.
  • Drain it well: Extra water dulls the dressing.
  • Marinate the chickpeas: A few minutes boosts flavor fast.
  • Cut small: Every bite tastes balanced.
  • Taste last: Bulgur absorbs salt.
  • Mixed diets: Serve feta on the side.
  • Lower sodium: Rinse chickpeas and feta well before using.
  • Store the bulgur salad in an airtight container in the fridge for up to 3 days; freezing is not recommended.
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