I first discovered a version of this middle eastern salad in my quest to find more balanced and flavorful vegan dishes that fit perfectly into the rules of the Orthodox fasting seasons. Over time, I’ve tweaked and adapted it to ensure that every bite feels like a nourishing treat—without losing that humble spirit we aim to maintain.
What makes this dish so special is that it’s filled with whole foods like chickpeas (or garbanzo beans) and fresh vegetables, providing not just carbohydrates but also proteins, vitamins, and fibers in one grain salad. Because we’re using bulgur wheat, which is an edible cereal grain made from durum wheat, we get a whole grain boost that helps keep us fuller throughout the day. This is crucial for fasting, especially when you have a busy schedule and a family to care for, including picky kids who need something tasty and colorful to enjoy. The flavors are familiar enough for children but fresh and exciting enough for adults.
Full Recipe @ OrthodoxFasting.com
INGREDIENTS:
1 cup medium-grind (#2) bulgur
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup avocado oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 small English (or hothouse) cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 15-ounce can chickpeas, drained and rinsed
INSTRUCTIONS:
Boil the Water: Bring a kettle of hot water to a boil.
Soak the Bulgur: In a large bowl, combine 1 cup of medium-grind (#2) bulgur with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl with plastic wrap (or a lid) and let the bulgur soaks for 15 to 30 minutes. This method is quite similar to how you’d handle a traditional lebanese tabbouleh or a tabbouleh salad, but we’re giving it just the right amount of moisture so the bulgur cooks perfectly in the bowl.
Check for Excess Water: After the soaking time, check if all the water is absorbed. If you notice any excess water, you can drain it off or fluff the grains to let them evaporate. Then let the bulgur cool.
Soften the Red Onions (Optional): If you find raw onion too strong, place your diced red onion in a small bowl and cover with cold water for about 10 minutes. Drain. This step is optional but can help reduce the onion’s bite, especially if you’re serving kids.
Make the Dressing: In a medium bowl (or you can use the same large bowl after the bulgur is done), whisk together ¼ cup extra-virgin olive oil, ¼ cup fresh lemon juice, 1 large garlic clove (finely minced), 1 teaspoon cumin, 1 teaspoon sugar, ½ teaspoon freshly ground black pepper, and the remaining 1 teaspoon salt.
Combine Ingredients: Stir the cooled, fluffed bulgur into the dressing. Then add the onion, red bell pepper, English cucumber, fresh dill, fresh parsley, and chickpeas (also called garbanzo beans). Mix gently but thoroughly.
Taste & Adjust: Give it a taste, and add any extra seasoning you like. You might want a touch more salt, black pepper, or a splash more lemon juice.
Chill or Serve: You can enjoy this salad immediately at room temperature, or cover and chill it in an airtight container for up to two days if you want it extra refreshing.
More Recipe @ OrthodoxFasting.com
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