Chickpea, Feta, and Bulgur Wheat Salad

This chickpea feta salad bulgur wheat is sunshine in a bowl! An easy Mediterranean delight, it's a tabbouleh twist you'll crave. Ready in 25 minutes! Check it out!

May 31, 2025
By Mia Westlake.

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Chickpea, Feta, and Bulgur Wheat Salad: Your New Favourite?

Fancy a salad that’s actually exciting? do you want something that isn’t just lettuce and sadness? honestly, this chickpea feta salad bulgur wheat combo might just be your new go-to.

It’s packed with flavour and texture, and it's surprisingly filling!

Sunshine in a Bowl: The Story Behind this Mediterranean Salad Recipe

This mediterranean salad recipe isn't just another salad. it's inspired by the bright, fresh flavours of the mediterranean, a place where food is all about sharing and enjoying simple ingredients.

Think sun-drenched beaches and good times! this bulgur wheat salad recipe is super simple to make, perfect for a quick lunch or a side dish that'll impress your mates.

It makes around 4 servings as a main, or 6-8 as a side.

Why You’ll Love This Salad (Besides the Taste, Obvs!)

One of the best things about this easy chickpea salad is how healthy it is. it is loaded with fibre from the bulgur and chickpeas.

It also has plenty of protein to keep you going. a healthy salad recipe that actually tastes good? that’s a win-win.

This is perfect for a summer picnic, a light lunch, or just when you fancy something a bit different. plus, it’s veggie-friendly!

Ready to Get Started? The Good Stuff

Okay, so, this is basically a jazzed-up version of tabbouleh. a tabbouleh variation , if you will. we're talking bulgur wheat, chickpeas, feta salad with bulgur , and a whole load of fresh, delicious bits.

Don't panic, it's dead easy. trust me. let's move on to the ingredients, shall we? you'll be whipping up this quick salad recipes in no time!

Alright, let's dive into the stuff you'll need for this epic chickpea feta salad bulgur wheat . Honestly, it's all pretty straightforward. No need for fancy-pants ingredients here!

Chickpea, Feta, and Bulgur Wheat Salad Recipe Card

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Preparation time:15 Mins

Cooking time:10 Mins

Servings:4

Ingredients:

• 200g (1 cup) bulgur wheat
• 400ml (1 2/3 cups) boiling hot water
• 3 tablespoons finely chopped fresh parsley
• 2 tablespoons finely chopped fresh mint
• 400g (14 oz) canned chickpeas, drained and rinsed
• 150g (1 cup) cherry tomatoes, quartered
• 2 spring onions, thinly sliced
• 150g (about 1 cup) cucumber, diced
• 150g (5 oz) feta cheese, crumbled (about ¾ inch/1cm cubes)
• 1 clove garlic, crushed or grated
• 4 tablespoons olive oil
• Juice of 1 lemon (or to taste)
• Salt and freshly ground black pepper, to taste

Instructions:

• Place bulgur wheat and boiling water in a saucepan. Bring to a boil, then immediately remove from heat, cover with a tight-fitting lid, and let sit for 10 minutes, or until all the water is absorbed and the bulgur is tender but still slightly nutty.
• While the bulgur cooks, chop all the vegetables and herbs, drain and rinse the chickpeas, and crumble the feta. Place all these ingredients in a large mixing bowl.
• Once cooked, rinse the bulgur under cold water in a sieve/colander to stop the cooking process and remove any excess starch. Ensure it's well drained.
• Add the drained bulgur to the bowl with the other salad ingredients. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
• For best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. This step isn't essential if you're short on time.
• Serve chilled or at room temperature with warm pita bread.

Ingredients for a Mediterranean Feast

Here's the breakdown, nice and simple, so you can make the best Mediterranean salad recipe ever.

Main Ingredients

• Bulgur Wheat: 200g (1 cup). Look for a fine or medium grind. Quality bulgur should smell nutty and fresh, not musty.
• Boiling Water: 400ml (1 2/3 cups). This is key for fluffing up the bulgur perfectly.
• Fresh Parsley: 3 tablespoons , finely chopped. Go for vibrant green parsley, not wilted.
• Fresh Mint: 2 tablespoons , finely chopped. Smells amazing, right?
• Chickpeas: 400g (14 oz) canned, drained and rinsed. I always give 'em a good rinse!
• Cherry Tomatoes: 150g (1 cup), quartered. Get the ripest ones you can find.
• Spring Onions: 2 , thinly sliced. Adds a nice little bite.
• Cucumber: 150g (about 1 cup), diced. English cucumber is lovely.
• Feta Cheese: 150g (5 oz), crumbled. Get a block of feta in brine.
• Garlic: 1 clove , crushed or grated. Because garlic makes everything better.

Seasoning Notes: Flavor Power!

• Essential Spice Combinations : Lemon + Olive Oil + Salt + Pepper. The holy grail!
• Flavor Enhancers : A pinch of sumac can add a lemony tang, or a dash of smoked paprika for depth.
• Quick Subs : No mint? Use extra parsley. Lime juice instead of lemon works in a pinch.

Looking to jazz up a bulgur wheat salad recipe ? I sometimes add a touch of cumin to the dressing. Trust me, it's delicious. This easy chickpea salad is a blank canvas!

Gear Up: Essential Equipment Only

Right, so you don't need a Michelin-star kitchen to make this happen. I like things simple, yeah?

• Saucepan with lid: For cooking the bulgur.
• Large Mixing Bowl: For tossing everything together.
• Sieve/Colander: For draining that bulgur wheat properly.
• Measuring Cups and Spoons: Get those measurements spot on!
• Chopping Board and Knife: For the veggies.
• Garlic Press (optional): If you're fancy. A knife works fine too!

Honestly, you could totally get away with using a dinner plate as a chopping board. don't tell anyone i said that! if you are looking for quick salad recipes , then this equipment list is all you need.

This feta salad with bulgur is healthy salad recipe , packed with flavor and easy to whip up, and its a great summer salad recipe ! i think of it as a tabbouleh variation that's perfect for lunch salad recipes – satisfying but not too heavy.

You know? perfect for showing off a vegetarian salad recipes !

Right then, let's dive into this chickpea, feta, and bulgur wheat salad recipe. honestly, this isn't just any mediterranean salad recipe ; it's the salad you need for sunny days.

Think of it as sunshine in a bowl. i reckon it's way easier than it sounds. plus, it's a cracking healthy salad recipe .

Chickpea Feta Salad Bulgur Wheat: Your New Go-To Lunch

So, you fancy a tasty bulgur wheat salad recipe ? this easy chickpea salad is for you. it's a delightful tabbouleh variation that’s sure to be a hit.

Honestly, sometimes i make a massive batch just for myself!

Prep Like a Pro: Mise en Place

First, get everything ready. It's all about that mise en place , innit?

• Get your 200g bulgur wheat .
• Boil 400ml of water .
• Chop up those fresh herbs ( 3 tablespoons parsley , 2 tablespoons mint ).
• Drain and rinse 400g chickpeas . Quarter 150g cherry tomatoes . Slice 2 spring onions . Dice 150g cucumber . Crumble 150g feta cheese . Crush or grate 1 clove garlic .

Seriously, doing this first saves a ton of time.

From Zero to Salad Hero: Step-by-Step

This quick salad recipes couldn’t be simpler, even my nan can do it.

1. Cook Bulgur: Bung the bulgur and boiling water in a pan. Bring it to a boil, then take it off the heat, pop a lid on, and let it sit for 10 minutes , till all the water's gone and it's fluffy.
2. Chop, Chop, Chop: While that's cooking, chop all your veggies and herbs. Honestly, the more colourful, the better.
3. Rinse & Drain: Once cooked, rinse the bulgur under cold water. This stops it cooking and gets rid of excess starch.
4. Combine & Dress: Chuck everything into a bowl and mix it.
5. Dress It Up: Whisk together 4 tablespoons olive oil , juice of 1 lemon , salt, and pepper. Pour over the salad, toss gently.
6. Chill Out (Optional): If you've got time, stick it in the fridge for at least 30 minutes so the flavours can get to know each other.

Pro Tips: Elevate Your Salad Game

Want to take your feta salad with bulgur to the next level?

• Don't overcook the bulgur . Mushy bulgur is a no-no.
• Adjust the dressing to your liking. More lemon? Go for it!
• Serve with warm pita bread for scooping.

This summer salad recipe is more than just a recipe. it's about enjoying good food with good people. give it a go, you won't regret it.

Honestly! and there you have it folks! a super duper vegetarian salad recipes to enjoy on the go!

Alright, let's dive into some extra bits and bobs to make your chickpea feta salad bulgur wheat creation absolutely spot on.

These are the little details that can elevate this mediterranean salad recipe from good to oh my gosh, this is amazing!

Recipe Notes: Extra Bits to Make it Chef's Kiss

Serving Suggestions: Plating like a Pro

Honestly, presentation matters, you know? we eat with our eyes first. for plating, consider layering the bulgur wheat salad recipe in a pretty bowl.

Top it with a generous scattering of extra crumbled feta and a sprig of fresh mint or parsley. drizzle a tiny bit more olive oil, if you're feeling fancy.

Complementary sides? this easy chickpea salad goes brilliantly with warm pita bread or flatbread. a simple grilled chicken or fish also works wonders.

And for drinks? a crisp white wine or even a refreshing glass of iced tea would be perfect.

Storage Tips: Keepin' it Fresh

Got leftovers? No worries! This feta salad with bulgur keeps well.

• Refrigeration: Store it in an airtight container in the fridge. It'll be good for up to 3 days. Just be aware the feta might soften a bit.
• Freezing: I wouldn't recommend freezing it. The cucumber and tomatoes will get a bit sad and mushy when thawed.
• Reheating: No need to reheat. It's best served cold or at room temperature, especially as a summer salad recipe .

Variations: Mix It Up!

Feeling adventurous? Let's tweak this Tabbouleh variation a bit.

• Dietary Adaptation: For a vegan version, simply skip the feta or use a plant-based alternative.
• Seasonal Swaps: In autumn, swap the cherry tomatoes for roasted butternut squash for a sweeter, earthier vibe. Quick salad recipes are all about flexibility.

Nutrition Basics: Goodness in a Bowl

Alright, let's break down why this healthy salad recipe is good for you. You know, guilt-free deliciousness!

Bulgur wheat is packed with fiber. chickpeas are protein powerhouses. and feta? well, it adds a lovely creamy flavour (and some calcium!).

Plus, all those fresh veggies and herbs are bursting with vitamins and antioxidants. it is one of the best lunch salad recipes out there.

So there you have it. My little notes to really nail this chickpea feta salad bulgur wheat ! Give it a go. Get creative. And most importantly, enjoy!