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By Once Upon a Chef
Mediterranean Bulgur Salad
Instructions
Cook:40min
This bulgur salad recipe checks all the boxes—fresh, hearty, and full of flavor. Perfect for lunch, dinner, or anything in between.
Updated at: Tue, 04 Nov 2025 00:03:44 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
21
High
Nutrition per serving
Calories372.6 kcal (19%)
Total Fat16.9 g (24%)
Carbs49.4 g (19%)
Sugars6.9 g (8%)
Protein10.1 g (20%)
Sodium1050.7 mg (53%)
Fiber10.1 g (36%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 cupbulgur
medium-grind
1 ½ teaspoonssalt
divided
⅓ cupred onion
diced
¼ cupextra-virgin olive oil
¼ cupfresh lemon juice
1garlic clove
large, finely minced
1 teaspooncumin
1 teaspoonsugar
½ teaspoonfreshly ground black pepper
1red bell pepper
diced
1english cucumber
small, or hothouse, seeded and diced
½ cupfresh dill
finely chopped
⅓ cupfresh parsley
finely chopped
1 x 15 ouncecan chickpeas
drained and rinsed
Instructions
View on Once Upon a Chef
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