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    Where Is My Spoon > Recipes > Salads

    Vegan Bulgur Wheat Salad

    Published by: Adina January 10, 2020 · Last modified: August 7, 2023 12 Comments

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    pinterest image with title for vegan bulgur wheat salad in a bowl.

    Try our tasty vegan bulgur wheat salad! It's made with chewy bulgur wheat, chickpeas, and lots of herbs. This nutritious dish is perfect for lunch or dinner and is ready in about 15 minutes.

    Jump to Recipe
    image showing half a white bowl full of bulgur salad with chickpeas and herbs.

    Discover a simple and delicious vegan bulgur wheat salad with chickpeas and fresh herbs. This easy-to-make dish combines wholesome ingredients for a satisfying meal. Savor the yumminess of nutty bulgur, filling chickpeas, and tasty herbs. It's a delicious and healthy choice for your meals.

    Check out more vegan grain salads: Mediterranean Parsley Salad, Summer Quinoa Salad, and Curried Couscous Salad.

    Jump to recipe
    • Why should you make this salad?
    • What is bulgur?
    • How to cook Bulgur?
    • Bulgur substitutes
    • Recipe ingredients
    • How to make vegan bulgur wheat salad?
    • Expert Tips
    • Recipe FAQ
    • How to store bulgur wheat salad?
    • What to serve with bulgur salad?
    • Other recipes with grains
    • Vegan Bulgur Salad with Chickpeas

    Why should you make this salad?

    • Quick and easy to make, this salad makes the perfect light and healthy lunch, a great office lunch, or a picnic item.
    • Packed with nutrients: Chewy bulgur, protein-rich chickpeas, and aromatic fresh herbs, great for boosting your well-being.
    • Suitable for various diets, including vegetarian, vegan, low-fat, and dairy-free.

    What is bulgur?

    Bulgur, also known as bulgar or burghul, is a whole grain made from pre-cooked durum wheat. Bulgur is a common ingredient in Indian, Middle Eastern, and Mediterranean cooking, but it is mainly known in the West as the main ingredient in tabbouleh.

    This recipe for vegan bulgur wheat salad with chickpeas and herbs is also a bit like tabbouleh, not precisely so, but similar.

    How to cook Bulgur?

    • There are three sorts of bulgur: fine, medium, and coarse.
    • When you cook bulgur, make sure to read the packet's instructions regarding the cooking method and the cooking times. I have bought so many sorts and brands of bulgur over the years, and the experience has taught me always to read the packet’s instructions.
    • The easier type to use, the one I buy the most, is the fine or the medium bulgur. Like couscous, the fine bulgur only needs to be soaked in hot broth, making it very convenient. Medium bulgur usually needs to be cooked shortly.
    • The ratio of fine or medium bulgur to liquid is usually 1:2, but again, check the packet's instructions for certainty.
    • However, I prefer coarser bulgur when cooking a more substantial meal. In this case, the ratio of bulgur to liquid is generally 1:3.
    • Bring the stock to a boil, add the bulgur, and cook, uncovered and stirring from time to time, for about 15-20 minutes or according to the packet's instructions. The bulgur should have absorbed the liquid by the end of the cooking process.

    Bulgur substitutes

    • You can replace it with most other cereals or grains in recipes. Couscous would be the first choice, as you can soak just the way you would soak the fine bulgur.
    • Otherwise, I already cooked a similar salad to this vegan bulgur salad with quinoa, and I imagine it’s delicious when made with buckwheat, wheat or spelt berries.
    bulgur wheat salad with chickpeas and herbs in a bowl with a spoon sticking into it.

    Recipe ingredients

    • Fine bulgur: It has a pleasant chewy texture and a slightly nutty flavor, adding substance to the salad.
    • Chickpeas: Drained from a can or the same amount of cooked chickpeas.
    • Fresh parsley, dill, and mint: These aromatic herbs bring a burst of freshness and vibrant flavors to the dish.
    • Olive oil: A heart-healthy oil that adds richness and depth to the salad's flavors.
    • Red chili flakes for a hint of spiciness.
    • Vegetable broth: It serves as a base for cooking the bulgur and infusing it with a savory taste.

    Additions

    • Avocado adds a luscious texture and healthy fats to the salad.
    • Toasted nuts or seeds like almonds, walnuts, pumpkin, or sunflower seeds provide a crunch and a protein boost.
    • Diced cucumbers
    • Cherry tomatoes
    • Red Bell Peppers: Either fresh or roasted from a jar.
    • Olives: Black or green olives.
    • Red or green onions
    • Chopped fresh baby spinach
    • Feta cheese if you don’t care about keeping the salad vegan.

    How to make vegan bulgur wheat salad?

    • Soak and, if necessary, cook the bulgur in vegetable broth according to the packet’s instructions. In my case, I only soaked it in hot vegetable broth for 5 minutes.
    • Pour the vegetable broth into a saucepan and bring to a boil. Add the bulgur, cover, and remove from the heat immediately. Let stand for 5 minutes. Transfer to a bowl, loosen with a fork, and let cool slightly.
    • Drain and rinse the chickpeas. Add them to the bulgur and stir to combine.
    • Add the chopped herbs, olive oil, balsamic vinegar, and chili flakes. Combine and adjust the taste with salt and pepper.

    Expert Tips

    • Most important tip: Check the bulgur’s packet and cook the grain according to it. As mentioned above, there are three types of bulgur, and they all have different cooking times. You can use any type to make this vegan bulgur salad; just ensure you cook the grain as required.
    • Vegetable broth adds flavor to the grains as they cook, so I don’t recommend using just water.
    • Allow the salad to sit for a short while before serving. This gives the ingredients time to meld, intensifying the flavors and improving the overall taste.

    Recipe FAQ

    Is bulgur gluten-free?

    No, it contains gluten. If you have a gluten allergy or celiac disease, you should switch to gluten-free alternatives like brown rice, quinoa, amaranth, or, my favorite lately, buckwheat.

    Can I use other grains instead of bulgur in the salad?

    You can substitute it with grains like quinoa, couscous, farro, or even rice. Adjust cooking times accordingly.

    Can I make this salad ahead of time?

    Yes, you can cook the grains and combine them with the chickpeas and the dressing beforehand. However, I would only add the fresh herbs shortly before serving to maintain freshness.

    How to store bulgur wheat salad?

    • Refrigerate leftover vegan bulgur wheat salad in an airtight container for 2-3 days. The flavors will continue to mingle.
    • The bulgur salad is not suitable for freezing.

    What to serve with bulgur salad?

    • several lamb ribs cooked in the oven and sprinkled with parsley.
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      Pan-Seared Lamb Lollipops
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    • As a main dish with additional sides to complement it. A side of roasted vegetables, steamed greens, or a mixed green salad can round out the meal.
    • Serve with grilled chicken, tofu, or fish for a balanced meal.
    • Try it with roasted leg of lamb, pulled lamb, roasted whole chicken with oranges, pan-fried chicken thighs, or cast-iron chicken breast.
    • Create a Mediterranean-inspired feast with easy hummus, pita bread, falafel, and olives.
    • Make a bowl: Add some protein (chicken, tofu, eggs, etc.), steamed or roasted vegetables, low-calorie hummus or fava bean dip, olives, roasted nuts, etc.
    • Pack the salad in individual containers and take it to the office or a picnic.
    white bowl with salad with chickpeas, bulgur wheat and fresh herbs behind the bowl.

    Other recipes with grains

    • Vegetarian Cabbage Rolls with Millet
    • Vegan Stuffed Cabbage Rolls with Amaranth
    • Ancient Grain Salad with Spelt
    • Vegetarian Stuffed Zucchini Filled with Millet
    • Roasted Buckwheat with Mushrooms

    Do you like this recipe?

    Please leave a good rating in the recipe card below. Stay in touch through social media: Pinterest, Facebook, and Instagram. Don’t forget to tag me #whereismyspoon when you try a recipe!
    vegan bulgur wheat salad in a white bowl with a spoon in it.

    Vegan Bulgur Salad with Chickpeas

    Enjoy our tasty vegan bulgur wheat salad! With chewy bulgur wheat, chickpeas, and plenty of fresh herbs, it's a colorful and healthy option for lunch or dinner, ready in just 15 minutes!
    5 from 3 votes
    Print Pin Share GrowSaved! Rate
    Course: Salads
    Cuisine: Middle East
    Prep Time: 10 minutes minutes
    Cook Time: 5 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 4 servings
    Calories: 213kcal
    Author: Adina

    Equipment

    • Small saucepan
    • Large bowl
    Prevent your screen from going dark

    Ingredients 

    • scant 1 cup vegetable broth 200 ml/ 6.7 fl. oz
    • ⅔ cup fine bulgur 150 g/ 5.5 oz, Note
    • 1 can chickpeas 400 g/ 14 oz
    • 4 tablespoons parsley chopped
    • 3 tablespoons dill chopped
    • 2 tablespoons mint chopped
    • 2 tablespoons olive oil
    • 1 tablespoon balsamic vinegar
    • chili flakes to taste
    • fine sea salt and ground black pepper to taste

    Instructions

    • Prepare bulgur wheat: Pour the vegetable broth into a saucepan and bring it to a boil. Add the bulgur, cover, and remove from the heat. Let stand for 5 minutes. Transfer to a bowl, loosen with a fork, and let cool slightly.
      scant 1 cup/ 200 ml vegetable broth + ⅔ cup/ 150 g fine bulgur
    • Drain and rinse the chickpeas. Add them to the bulgur and stir.
      1can chickpeas
    • Add the chopped herbs, olive oil, balsamic vinegar and, chili flakes, some salt and pepper to taste.
      4 tablespoon parsley + 3 tablespoon dill + 2 tablespoon mint + 2 tablespoon olive oil + 1 tablespoon balsamic + chili flakes + salt + pepper
    • Stir to combine and adjust the taste again.

    Notes

    1. The fine bulgur I used only needed to be soaked in the hot broth for 5 minutes. However, there are different sorts of bulgur, some finer, some coarser. Coarser kinds need to be cooked differently. Please make sure you read the packet's instructions as well. Prepare the bulgur as indicated on the box and proceed with the recipe.

    Nutrition

    Serving: 1g | Calories: 213kcal | Carbohydrates: 29g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Sodium: 451mg | Fiber: 6g | Sugar: 7g
    Tried this Recipe? Pin it for Later!Mention @adinabeck or tag #WhereIsMySpoon!

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    Reader Interactions

    Comments

    1. Balvinder says

      March 06, 2018 at 10:58 pm

      Love how deliciously fresh this is! I am having my chickpea salad for lunch while reading your blog post.

      Reply
      • Adina says

        March 07, 2018 at 7:39 pm

        Thank you, Balvinder.

        Reply
    2. Roland says

      March 07, 2018 at 7:49 am

      Really beautiful green! Can´t wait for springtime.

      Reply
    3. Anca says

      March 07, 2018 at 9:52 am

      It looks great. I'm looking for some vegan recipes and this one sounds very nice. x

      Reply
      • Adina says

        March 07, 2018 at 7:39 pm

        A lovely salad, Anca, I think you would like it.

        Reply
    4. grace says

      March 08, 2018 at 5:47 pm

      i love bulgur and it goes perfectly with chickpeas! very delicious salad. 🙂

      Reply
    5. p says

      June 15, 2019 at 2:02 am

      Please add a skip to recipe button at the top. Too much material before the actual sought item is a big turn off.

      Reply
      • Adina says

        August 14, 2019 at 3:34 pm

        Yes, and then maybe you would like to pay my bills as well.

        Reply
    6. mary anderson says

      January 11, 2020 at 9:49 pm

      its always been delightful to see your recipes i was a daily watcher but because of my busy schedule i check out every wek and i tried every of your recipe on weekends thanks for the reason i get compliments every weekend lol. gonna try this one tomorrow look so yumm!

      Reply
      • Adina says

        January 11, 2020 at 10:35 pm

        So happy to hear it, Mary. Thank you for taking the time to comment.

        Reply
    7. marie johson says

      January 17, 2020 at 7:22 pm

      Perfect and healthy recipe. Thanks for making my meal the wonderful one. <3

      Reply
    8. KMB says

      August 21, 2023 at 12:06 am

      5 stars
      Have made this several times now. Absolutely delicious, especially with fresh dill.

      Reply

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