A Hearty Salad That’s as Vibrant as It Is Healthy!
Get ready to fall in love with your new favorite lunch! This Spicy Harissa Bulgur & Black Chickpea Salad is a powerhouse of flavor, texture, and nutrition. We’re combining nutty, fiber-rich bulgur with earthy black chickpeas for a stunning visual contrast and a one-two punch of plant-based goodness. Tossed with heaps of fresh parsley and mint, briny olives, and a fiery harissa-lemon vinaigrette, this dish is a celebration of bold Middle Eastern flavors. It’s satisfying, endlessly versatile, and perfect for meal prep!
Ingredients
• PREP: 1 hour | COOK: 30 minutes | YIELD: 8 x 1-cup servings
• 1 cup / 240 ml dried black kabuli chickpeas (or regular chickpeas)
• 1 cup / 240 ml bulgur
• 4 green onions or scallions, thinly sliced
• ½ cup / 120 ml drained and diced roasted red bell peppers
• ½ cup / 120 ml finely chopped fresh mint
• 2 cups / 480 ml chopped parsley
• ¼ cup / 60 ml pitted and chopped kalamata olives
• Juice of 1½ lemons
• 2 Tbsp / 30 ml extra virgin olive oil
• 1½ tsp / 7.5 ml ground cumin
• 2 heaping tsp / 10-11 ml harissa or fresh chili paste
• ¾ tsp / 3.75 ml sea salt
• ½ tsp / 2.5 ml freshly ground black pepper
Instructions
1. Prepare the chickpeas using the quick-soak method: Add dried chickpeas to a saucepan and cover with at least two inches of water. Bring to a boil, then cover, remove from heat, and let stand for 1 hour. Drain, rinse, cover with fresh water, and simmer for about 30 minutes until tender but not mushy. Drain well. (Alternatively, soak chickpeas overnight in the fridge).
2. While the chickpeas are cooking, prepare the bulgur according to the directions on the package. Fluff with a fork once cooked.
3. In a large serving bowl, combine the cooked chickpeas, bulgur, sliced green onions, roasted red peppers, fresh mint, parsley, and kalamata olives.
4. In a separate small bowl or jar, whisk together the lemon juice, extra virgin olive oil, ground cumin, harissa, sea salt, and black pepper to create the dressing.
5. Pour the dressing over the bulgur and chickpea mixture. Toss everything together until well combined. Taste and adjust seasoning if needed, adding more lemon juice for brightness or harissa for heat.
6. Serve immediately while warm, or allow to cool to room temperature. This salad is also delicious served chilled.
Nutritional Information
• Per 1-cup serving
• Calories: 210
• Protein: 10 g
• Carbohydrates: 31 g
• Fiber: 11 g
• Total Fat: 6 g
• Saturated Fat: 0.5 g
• Sodium: 330 mg
• Cholesterol: 0 mg
Pro Tips
• For a nuttier flavor, toast the dry bulgur in a saucepan for 2-3 minutes before adding water to cook it.
• This salad is fantastic for meal prep! The flavors meld and deepen overnight. For maximum freshness, store the dressing separately and toss just before serving.
• Feel free to customize! Add a handful of toasted pine nuts or sunflower seeds for crunch, or crumble in some vegetarian feta for a creamy, salty bite.
• Harissa pastes vary in spiciness. Start with a smaller amount, taste the dressing, and add more until you reach your desired heat level.
FAQ
Q: Is this vegetarian bulgur salad a good source of protein?
A: Yes, this salad is an excellent source of plant-based protein. Each one-cup serving provides 10 grams of protein, primarily from the hearty black chickpeas and fiber-rich bulgur, making it a satisfying and nutritionally balanced meal.
Q: How can I make this bulgur salad gluten-free?
A: Absolutely! To make this recipe gluten-free, simply substitute the bulgur wheat with an equal amount of cooked quinoa or millet. Both options work beautifully with the harissa vinaigrette and other ingredients while keeping the dish celiac-friendly.
Q: How long does this chickpea salad last for meal prep?
A: This salad is perfect for meal prep and will last for up to 4 days in an airtight container in the refrigerator. For the best texture, especially with the fresh herbs, you can store the dressing separately and toss it with the salad just before serving.
Q: What can I use if I can’t find black chickpeas?
A: If you can’t find black chickpeas, regular canned or home-cooked chickpeas (garbanzo beans) are a perfect substitute and work just as well in this recipe. You could also use other hearty legumes like brown lentils or black beans for a different twist.
