Bulgur, Chickpea, Spinach, Feta, Walnut, and Blueberry Salad

As Rupy says, eat your BBGS! (Beans, berries, greens and seeds or nuts). This salad has got them all. Enjoy it as a side salad or add some protein to ...bulk it out into a main meal. A sprinkle of sweet blueberries, salty feta cheese and crunchy toasted walnuts make this simple combination of ingredients taste extremely satisfying. Read more As Rupy says, eat your BBGS! (Beans, berries, greens and seeds or nuts). This salad has got them all. Enjoy it as a side salad or add some protein to bulk it out into a main meal. A sprinkle of sweet blueberries, salty feta cheese and crunchy toasted walnuts make this simple combination of ingredients taste extremely satisfying.

Prep time
5 mins
Cook time
20 mins
FREEZER FRIENDLY
No
SHELF LIFE
3 days (but best eaten fresh)
Why is this healthy?
Plant
points
Prebiotics
Healthy
fats
Nuts &
seeds
Legumes
Contains
Dairy, Nuts, Grains, Gluten
Ingredients
Serves 4
For the salad
walnuts
bulgur wheat
water
chickpeas (can)
Swaps: borlotti beans (can), cannellini beans (can), haricot beans (can), white beans (can)
drained and rinsed
sliced, optional
feta cheese
crumbled
For the vinaigrette
red wine vinegar
dijon mustard
maple syrup
Why is this healthy?
Plant
points
Prebiotics
Healthy
fats
Nuts &
seeds
Legumes

NUTRITION PER SERVING (Read more)

358kcal
Calories
20g
Total Fat
36g
Carbs
6g
Sugars
13g
Protein
8g
Fibre
2mg
Iron
11%
 
88mg
Magnesium
21%
 
240mg
Phosporus
19%
 
461mg
Potassium
10%
 
178mg
Sodium
8%
 
0mg
Vitamin B1
0%
0.2mcg
Vitamin B12
8%
 
0mcg
Vitamin D
0%
2.5mg
Vitamin E
17%
 
68mcg
Vitamin B9
17%
 
79mcg
Vitamin A
9%
 
9mg
Vitamin C
10%
 
1.9mg
Zinc
17%
 
14mcg
Vitamin K
12%
 
0.5mg
Copper
56%
 
0.2mg
Vitamin B2
15%
 
1.8mg
Vitamin B3
11%
 
0.4mg
Vitamin B6
24%
 
113mg
Calcium
9%
 
Calories: 358kcal; Total Fat: 20g; Carbs: 36g; Sugars: 6g; Protein: 13g; Fibre: 8g; Iron: 2mg (11%); Magnesium: 88mg (21%); Phosporus: 240mg (19%); Potassium: 461mg (10%); Sodium: 178mg (8%); Vitamin B1: 0mg (0%); Vitamin B12: 0.2mcg (8%); Vitamin D: 0mcg (0%); Vitamin E: 2.5mg (17%); Vitamin B9: 68mcg (17%); Vitamin A: 79mcg (9%); Vitamin C: 9mg (10%); Zinc: 1.9mg (17%); Vitamin K: 14mcg (12%); Copper: 0.5mg (56%); Vitamin B2: 0.2mg (15%); Vitamin B3: 1.8mg (11%); Vitamin B6: 0.4mg (24%); Calcium: 113mg (9%)
Show more
Why is this healthy?
Plant
points
Prebiotics
Healthy
fats
Nuts &
seeds
Legumes
Contains
Dairy, Nuts, Grains, Gluten
Ingredients
Serves 4
For the salad
walnuts
bulgur wheat
water
chickpeas (can)
Swaps: borlotti beans (can), cannellini beans (can), haricot beans (can), white beans (can)
drained and rinsed
sliced, optional
feta cheese
crumbled
For the vinaigrette
red wine vinegar
dijon mustard
maple syrup
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Ingredients

Serves 4
For the salad
walnuts
bulgur wheat
water
chickpeas (can)
Swaps: borlotti beans (can), cannellini beans (can), haricot beans (can), white beans (can)
drained and rinsed
sliced, optional
feta cheese
crumbled
For the vinaigrette
red wine vinegar
dijon mustard
maple syrup

Method

Your notes

1

Gather and prepare your ingredients. Preheat the oven to 150°C/130°C fan.

2

Place the walnuts onto a baking tray and bake for 10-12 minutes, until darkened and fragrant. Remove and allow to cool before roughly chopping.

3

Place the bulgur and water into a pan with a generous pinch of salt. Turn the heat on to medium, bring to a gentle simmer, cover and cook for 10-12 minutes, or until the water has absorbed.

4

Place all ingredients for the vinaigrette into a bowl. Lightly sprinkle with salt and pepper and whisk to combine.

5

Place the cooked bulgur, chickpeas and spinach into a bowl. Drizzle over the dressing and toss to coat.

6

Serve sprinkled with blueberries, toasted walnuts and feta.

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User comments (3)

Anne 2 months ago

Very tasty- a great combination of flavours! Loved the bursts of sweetness from the blueberries. Served it as a side with grilled mackerel which went down a treat. Thank you for another great recipe.

Jackie 3 months ago

Throughly enjoyed this recipe, next time I will add some mint.
Everyone really enjoyed it.

Rachel 3 months ago

Flavors!!! So good!!

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