Soaked Bulgur, Chickpea, and Herb Mezze with Sumac and Pomegranate

Middle Eastern Xerophagy Published June 11, 2026

This is a strict-day plate that asks nothing of the stove. Fine bulgur is soaked cold until tender, then tossed with chickpeas, a mountain of parsley and mint, diced cucumber and tomato, and a tart cloud of sumac and pomegranate molasses. No oil, no cooking — just grain, legume, herb, and acid — and yet it eats like a full meal, the chickpeas giving it real staying power and the herbs keeping it fresh and alive. This is the dish to reach for on the strictest fasting days when you still need to be fed.

Because it is raw and oil-free, it suits xerophagy days as written. On oil days, a few tablespoons of olive oil make it lusher; on fish days, it is a perfect cold side for anything off the grill.

FASTING LEVEL: Xerophagy
SERVINGS: 4
TIME: 20 minutes (plus 30 minutes soaking)

INGREDIENTS

- 1 cup (160g) fine bulgur
- 1.25 cups (300ml) cold water
- 1 can (400g) chickpeas, drained and rinsed (or 1.5 cups cooked, cooled)
- 1 large bunch flat-leaf parsley, finely chopped
- 1 small bunch mint, finely chopped
- 4 green onions, thinly sliced
- 1 cucumber, finely diced
- 2 ripe tomatoes, seeded and finely diced
- 2 tablespoons sumac
- 2 tablespoons pomegranate molasses
- Juice of 1.5 lemons
- 1/3 cup (40g) raw walnuts, roughly chopped
- Seeds of 1/2 pomegranate (optional, in season)
- Salt, to taste

METHOD

1. Put the fine bulgur in a bowl and pour over the cold water. Let it soak 30 minutes until the grains are tender and the water is absorbed. Fluff with a fork; if any water remains, drain it off.

2. Add the chickpeas, parsley, mint, green onions, cucumber, and tomatoes to the bulgur.

3. In a small bowl, stir together the sumac, pomegranate molasses, and lemon juice with a good pinch of salt.

4. Pour the dressing over the salad and toss thoroughly so the sumac stains everything and the herbs are evenly distributed.

5. Fold in the walnuts. Taste and adjust — more lemon for brightness, more salt, more sumac for tartness.

6. Scatter with pomegranate seeds if using and serve cold. It is even better after 20 minutes of resting.

NOTES

- Use fine (#1) bulgur so it softens by soaking alone — coarse bulgur needs cooking and won't work for a xerophagy plate.
- No pomegranate molasses? Use extra lemon juice plus a teaspoon of date syrup or a pinch of sugar for the sweet-tart balance.
- On oil days, add 3 tablespoons olive oil to the dressing for a richer mezze.
- The walnuts add fat and protein and keep it filling — almonds or pumpkin seeds work too.