Black Eyed Pea and Bulgur Salad

Bright, fresh, and packed with Mediterranean-inspired flavors, this Black Eyed Pea and Bulgur Salad is a wholesome and vibrant dish that's perfect for any occasion. Combining protein-rich black-eyed peas with nutty bulgur wheat, crisp cucumber, juicy cherry tomatoes, and a medley of colorful vegetables, this salad offers a delightful balance of textures and tastes. Fresh herbs like parsley and mint elevate the dish with their aromatic touch, while a zesty lemon-cumin dressing ties everything together beautifully. Quick and easy to prepare in just 30 minutes, this nutrient-dense salad is ideal as a light main course, a satisfying side dish, or even a make-ahead meal for busy days. Serve it chilled or at room temperature for a refreshing bite that’s as delicious as it is healthy. Keywords: black eyed pea salad, bulgur salad, Mediterranean salad, healthy salad recipe.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1.5 cups Black-eyed peas (cooked, drained)
• 1 cup Bulgur wheat
• 2 cups Water (or vegetable broth)
• 1 medium Cucumber (diced)
• 1 cup Cherry tomatoes (halved)
• 1 medium Red bell pepper (diced)
• 0.25 cup Red onion (finely chopped)
• 0.5 cup Flat-leaf parsley (chopped)
• 0.25 cup Mint leaves (chopped)
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the bulgur wheat under cold water in a fine mesh strainer.

Step 2

In a medium saucepan, bring the 2 cups of water or vegetable broth to a boil. Stir in the bulgur, reduce the heat to low, cover, and simmer for 10-12 minutes, or until the bulgur is tender and all the liquid is absorbed. Remove from heat and let it cool to room temperature.

Step 3

In a large mixing bowl, combine the cooked black-eyed peas, cooled bulgur, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the salad ingredients and toss gently but thoroughly to combine.

Step 6

Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice as needed.

Step 7

Let the salad sit for 15-20 minutes to allow the flavors to meld. Serve at room temperature or chilled.

Nutrition Facts

Serving size	(1669.1g)

Amount per serving	% Daily Value*
Calories	1525.7

Total Fat 48.3g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1293.4mg	0%
Total Carbohydrate 239.0g	0%
Dietary Fiber 66.2g	0%
Total Sugars 28.0g
Protein 54.2g	0%

Vitamin D 0IU	0%
Calcium 443.9mg	0%
Iron 18.6mg	0%
Potassium 3026.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.0%

Protein: 13.5%

Carbs: 59.5%