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Heart-healthy Recipe: Bulgar Chickpea Salad

Heart-healthy Recipe: Bulgar Chickpea Salad

By Kary Woodruff

Jun 27, 2015

Updated Jul 13, 2023

5 min read



  • 1 1/4 cup water
  • 1 cup coarse bulgar
  • 1 tsp dried parsley
  • 1 tsp minced onion
  • 1 tsp soy sauce
  • 1/2 cup chopped green onions
  • 1/2 cup raisins (I also use currants)
  • 1/2 cup chopped carrots
  • 3/4 cup canned chickpeas, drained and rinsed


  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tbsp soy sauce
  • 1 garlic clove, minced
  • Black pepper, to taste


  1. In a medium saucepan, bring water to boil. Stir in bulgar, parsley, minced onion and soy sauce; Reduce to low and cover. Simmer 15-20 minutes (until all water is absorbed and bulgar is not too crunchy). Do not overcook.
  2. Remove from heat and allow to cool; fluff with a fork.
  3. Combine dressing ingredients; stir well.
  4. Pour bulgar mixture into a large bowl. Pour dressing over bulgar and mix well.
  5. Stir in green onions, raisins/currants, carrots & chickpeas. Cover and chill several hours.

Recipe credit:

Below is a video I did during our inaugural year of the Intermountain Medical Center Heart Institute's My Heart Challenge showing how to whip up this recipe. Good luck.