Recipe description
May 14, 2026
Bulgur Salad with Herbs and Chickpeas
Fiber-rich bulgur salad with herbs and chickpeas for gut diversity
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bulgur
6
serving spoon
Chickpea
12
tablespoon
Parsley
4
tablespoon
Mint
2
teaspoon
Lemon juice
6
teaspoon
Oil, olive
3
tablespoon
Cucumber
0.5
bowl
Cherry tomatoes
1
cup
Onion, red
0.5
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Cook the bulgur according to package instructions until tender.
2
In a large bowl, combine the cooked bulgur, drained chickpeas, and chopped fresh herbs.
3
Drizzle with olive oil and lemon juice, and season with salt and pepper.
4
Toss well to combine all ingredients.
5
Serve immediately or refrigerate for later.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
68 g
Carbohydrates
14 g
Fiber
6 g
Sugar
6 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What is bulgur and is this recipe gluten-free?
Bulgur is cracked wheat and contains gluten, so it’s not suitable for celiac disease or gluten sensitivity. You can substitute gluten-free grains like quinoa, millet, or buckwheat.
How do I cook the bulgur and chickpeas for this salad?
Rinse the bulgur and simmer in water or stock until tender (about 12–15 minutes). If using canned chickpeas, drain and rinse; if dried, soak overnight and cook until soft.
How should I store leftovers?
Refrigerate promptly in an airtight container for up to 3–4 days. Leftovers are best when stored separately from the dressing and mixed with fresh herbs before serving.
Is this suitable for vegetarians and vegans?
Yes. It’s fully plant-based.
What are the health benefits of the fiber in this dish?
The bulgur and chickpeas provide dietary fiber and polyphenols from the herbs, which can support digestion and provide steady energy.
Can I customize the recipe?
Yes. Swap or add herbs and vegetables (e.g., cucumber, tomato, greens). For gluten-free, use quinoa or millet instead of bulgur.
How can I reduce gas from chickpeas?
Rinse canned chickpeas well; if using dried chickpeas, soak overnight and discard the soaking water. Start with smaller portions if you’re sensitive.
What dressing do you recommend?
A light lemon–olive oil dressing works well; keep it simple with lemon juice, olive oil, salt, pepper, and fresh herbs.
How should I serve this dish?
It makes a satisfying light main or a colorful side; pair with greens or a simple protein if desired.
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