Bulgur Salad with Herbs and Chickpeas

Fiber-rich bulgur salad with herbs and chickpeas for gut diversity

Plant Based
92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

This fiber-rich bulgur salad combines tender grains, protein-packed chickpeas, and fresh herbs for a satisfying, plant-forward meal. The mix offers a range of fibers and polyphenols from herbs and legumes, helping nurture a diverse gut-friendly profile and steady energy throughout the day. Simple, adaptable, and balanced, it fits into everyday eating patterns and pairs well with light dressings or toppings. A practical, gentle way to enjoy wholesome plant variety while supporting comfortable digestion.

Bulgur Salad with Herbs and Chickpeas
Prep 15 min Cook 15 min Easy

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

🌿 Fiber diversity
85
🍇 Polyphenol density
75
🧬 Diversity support
78
🛡️ Inflammation support
80
🫧 Fermentation support
0
⚖️ Blood sugar stability
82

Ingredients

2 servings
bulgur 150 gram
chickpeas 100 gram
fresh herbs 50 gram
olive oil 2 tablespoon
lemon juice 1 tablespoon
Drop, salt 1 teaspoon
Drop, salt
pepper 1 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.

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.