Sumac-Spiced Chickpea and Bulgur Salad

By AislePrompt Editorial · Published 2026-07-06 · Updated 2026-07-06

A refreshing Mediterranean salad combining nutty bulgur wheat with chickpeas and the tangy brightness of sumac and fresh herbs. This Mediterranean-inspired salad recipe (vegetarian), ready in about 15 minutes, pairs bulgur wheat, boiling water, cooked chickpeas into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 320 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup bulgur wheat
• 1.5 cups boiling water
• 1.5 cups cooked chickpeas
• 1 medium cucumber, diced
• 2 medium tomatoes, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 2 tsp ground sumac
• 3/4 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Place 1 cup bulgur wheat in a large bowl and pour 1.5 cups boiling water over it. Cover tightly and let it soak for 20 minutes until tender and water is absorbed.
2. Step 2: Fluff the soaked bulgur with a fork, then add 1.5 cups cooked chickpeas, 1 diced medium cucumber, 2 diced medium tomatoes, and 1/4 cup finely chopped red onion.
3. Step 3: Stir in 1/2 cup chopped fresh parsley and 1/4 cup chopped fresh mint.
4. Step 4: In a small bowl, whisk together 3 tbsp olive oil, 3 tbsp lemon juice, 2 tsp ground sumac, 3/4 tsp salt, and 1/2 tsp black pepper until emulsified.
5. Step 5: Pour the dressing over the bulgur mixture and toss thoroughly to combine all flavors. Chill for 15 minutes before serving to let flavors meld.