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Bulgur Chickpea Salad

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Bulgur Chickpea Salad
En Español

Fivestar Rating
(71 votes)
Recipe Total Cost
  • Makes: 6 servings

This salad is a great way to add some healthy grains, fruits, vegetables, and garbanzo beans to your meal.

Ingredients

  • 1 1/4 cups water
  • 1 cup bulgur (coarse, available in bulk from natural foods stores)
  • 1 teaspoon dried parsley
  • 1/3 tablespoon minced onion
  • 1 teaspoon soy sauce
  • 1/2 cup scallions (chopped, green onions)
  • 1/2 cup raisins
  • 1/2 cup carrot (chopped)
  • 3/4 cup canned chickpeas (garbanzo beans, drained and rinsed)
  • 2 tablespoons oil
  • 2 tablespoons lemon juice
  • 1 tablespoon soy sauce
  • 1 garlic clove (minced)
  • black pepper (to taste)

Directions

1. Bring water to boil in medium saucepan. Stir in bulgur, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
2. Remove from heat and allow to cool; fluff with fork.
3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.
 

Notes

Source:

University of Vermont, Extension, Making It Fit: Piecing Together Your Food Needs

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 220
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 178 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 45 mg
Iron 2 mg
Potassium 360 mg
N/A - data is not available
Nutrients Amount
Total Calories 220
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 45 mg
Potassium 360 mg
Sodium 178 mg
Copper 206 mcg
Iron 2 mg
Magnesium 55 mg
Phosphorus 100 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 94 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 27 mcg
Folate 54 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/2 cups
Vegetables
1/4 cups
Grains
1 1/2 ounces
Protein Foods
1/2 ounces

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To leave a recipe rating, please use the star rankings at the top of the page.
Although the bulger is tough to find it is well worth the search! By far the BEST USDA recipe I've used.
This recipe was really delicious! I made it for a few friends, and everyone was surprised that it tasted so good.