Bulgar Chickpea and Tomato Salad

My Favourite Salads

Bulgar Chickpea and Tomato Salad myfavouritepastime.comBulgar wheat is a whole wheat grain that has been cracked, parbolied  and dried. It’s high in fibre and also has B vitamins, iron, phosphorus and manganese. It has a nutty flavour and is prepared by soaking in boiling water for about 30 minutes. It forms a great base for salads but can also be used in pilaff, soups and baked goods. It’s the main ingredient in Tabbouleh.

Bulgar Chickpea and Tomato Salad myfavouritepastime.comI had this for lunch with some toasted Parmesan bread.

Bulgar Chickpea and Tomato Salad myfavouritepastime.comIt was delicious

Bulgar Chickpea and Tomato Salad

Preparation time: 20 minutes; Soaking time: 30-35 minutes; Serves: 4


  • ½ cup dry bulgur wheat
  • 1 cup boiling water
  • ½ cup diced cucumber
  • 1 medium apple, cored and diced 
  • 1 medium tomato, seeded and diced
  • ¾ cup chickpeas
  • ¼ cup fresh cilantro, finely chopped
  • ¼-½ cup crumbled Feta cheese (optional)

Ingredients for Dressing

  • ¼ cup lemon juice (or vinegar or half of each)
  • 2 tablespoons extra virgin olive oil
  • Salt and freshly ground pepper to taste


  1. Soak the bulgur wheat in the boiling water until most of the water is absorbed, (about 30 minutes), adding a little salt to taste. Drain any excess water.
  2. Add the cucumber, apple, tomato,  chickpeas and cilantro to the prepared bulgur.
  3. Whisk the dressing ingredients together. Season with salt and pepper to taste. Drizzle dressing over salad and stir. Refrigerate for 2-3 hours.
  4. Add crumbled Feta cheese and serve chilled.

Points to Note

  1. ½ cup dry bulgar yields 2 cups.
  2. You can double or triple the recipe as appropriate
  3. I am on a low-salt diet so didn’t quite like the addition of salt. Next time I would omit the salt. Please suit your palate and do whatever works best for you!


Author: Liz

I love everything food: eating, cooking, baking and travelling. I also love photography and nature.

13 thoughts

  1. I have a jar of bulgar wheat in my cupboard which I bought along with some chia seeds and a few other “healthy” foods. Trouble is, I really didn’t know what to do with it. It is like chewing rocks in it’s raw form I discovered! So there you are with the solution. Now i’m anxious to try it! It looks very healthy and yummy. Thanks Liz, the sun is shining boldly here today and we are promised 14 to 16 C temperatures so I’m off to enjoy it. Take care and have a lovely day.

    1. Ha ha you’ve cracked me up totally. Add boiling water to it and close tightly with a lid and let it stand. The longer you leave it the softer it becomes and the more volume it will give because it continues to absorb water. You can use it as a base for your salad and add any ingredients that suit your palate and any dressing you desire. I ate mine without dressing but I added lots of apples. It tasted really good. We have rain the whole day long with gusts of wind. How boring. I am en-route to Ottawa tomorrow so kind of busy tying loose ends and kind of neglected my messages (I can’t cope!!!). Thanks Sandy and do have a lovely day! You have made my day!!!!!!!

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