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Bulgur and Chickpea Salad Recipe

Looking for an easy Bulgur and Chickpea Salad recipe? Learn how to make Bulgur and Chickpea Salad using healthy ingredients.


Submitted by sailingchef

Makes 6 servings



Serve in small romaine leaves. Before chopping scallions, soak in cold water for 5 minutes and then drain. The cooked bulgur will keep for 4-5 days in the fridge.

Recipe Ingredients for Bulgur and Chickpea Salad

1 cup bulgur
2 cups water
1/4 cup fresh lemon juice
1/4 tsp ground cinnamon
1/3 cup extra virgin olive oil
1 cup cucumber, diced
1/2 cup parsley, finely chopped
2 tbsp fresh mint, finely chopped
15 ounce chick peas, drained and rinsed
6 scallions, white and light green parts only, thinly sliced

Recipe Directions for Bulgur and Chickpea Salad

  1. For coarse bulgur: Bring the water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat, and allow to sit undisturbed for 10 minutes.

  2. For medium bulgur: Place the bulgur in a bowl with 1/2 teaspoon salt and pour on 2 cups hot or boiling water. Allow to sit for 20 to 25 minutes, until most of the water is absorbed. Drain and squeeze out the water.

  3. Meanwhile, mix together the lemon juice and cinnamon, and salt to taste. Whisk in the olive oil. Toss with the bulgur in a bowl. Add the remaining ingredients, toss together, taste and adjust seasonings. Serve with small leaves from the heart of a romaine lettuce. Use the leaves as scoops.

Categories

Beans, Vegetables, Salads, Side Dish, Mediterranean, Middle Eastern

Nutrition Facts
Serving Size 234.7g
Amount Per Serving
Calories
283
Calories from Fat
119
% Daily Value*
Total Fat
13.2g
20%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
225mg
9%
Potassium
335mg
10%
Total Carbohydrates
36.9g
12%
Dietary Fiber
8.3g
33%
Sugars
1.0g
Protein
7.0g
Vitamin A 14% Vitamin C 29%
Calcium 6% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
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