The grouping of vegetables in this recipe yields a bright, refreshing, and incredibly delicious salad perfect for any time of year. Bulgur is a whole wheat grain that has been cracked and partially pre-cooked. It’s a naturally high-fiber, low-fat, low-calorie ingredient that makes perfect high-protein dishes without excess fat or carbs.

healthy bean and bulgur salad

This salad is great alone for a vegetarian dish, however, if you want some added protein, top this off with grilled chicken, flank steak or shrimp. You’ll love the versatility this dish offers and the fresh, crisp taste of this nutrient-dense meal!

healthy bean and bulgur salad ingredients

Healthy Bean and Bulgur Salad

Prep time: 25 minutes

Cook time: 15 minutes

Yield: 8 servings

Serving size: 1 cup


  • 1 cup whole grain quick-cooking bulgur
  • 15 oz can garbanzo beans, rinsed + drained
  • 15 oz can black beans, rinsed + drained
  • ½ cup green onion, thinly sliced
  • 1 cup unpeeled English cucumber, diced
  • 1½ pint container grape tomatoes, halved
  • 1 yellow bell pepper, diced
  • ½ cup fresh parsley, chopped
  • ⅓ cup white balsamic vinegar
  • 2 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp minced garlic
  • ⅓ cup extra virgin olive oil
  • ¼ tsp salt
  • ¼ tsp black pepper


  1. Cook bulgur in large saucepan of boiling water that has been salted until just tender, 10-12 minutes. Drain. Rinse with cold water to cool.
  2. Transfer drained and cooked bulgur to a large bowl. Add garbanzo beans, black beans, cucumber, tomatoes, and diced yellow pepper to bulgur.
  3. Whisk vinegar, cumin, chili powder, and minced garlic in a small bowl. Whisk in extra virgin olive oil.
  4. Season dressing with salt and pepper as needed.
  5. Pour dressing over bulgur and vegetables. Stir gently to coat all ingredients and mix.
  6. Serve immediately or chill in refrigerator before serving.

Nutrition Information

Per Serving (1 cup):

Calories: 295

Fat: 11g

Carbohydrates: 40g

Fiber: 10g

Protein: 11g

Sugars: 6g

Sodium: 529mg

Vitamin A: 11%

Vitamin C: 43%

Calcium: 7%

Iron: 16%

WWP+: 7 points