Bulgur Chickpea Salad

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

Yield

6 servings

Serving size

1/6 of recipe

Rating

3.76 of 5 (66 ratings)

Food groups

• Fruit: 1/4 cups
• Grains: 1 ounces
• Vegetables: 1/4 cups

Ingredients

• 1 1/4 cups water
• 1 cup bulgur
• 1 teaspoon dried parsley
• 1/3 tablespoon onion, minced
• 1 teaspoon soy sauce, reduced sodium
• 1/2 cup scallions, chopped (green onions)
• 1/2 cup raisins
• 1/2 cup carrots, chopped
• 3/4 cup canned chickpeas, low-sodium, drained and rinsed (garbanzo beans)
• Dressing
• 2 tablespoons oil
• 2 tablespoons lemon juice
• 1 tablespoon soy sauce, reduced sodium
• 1 garlic clove, minced
• black pepper (optional, to taste)

Directions

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

Nutrition per serving

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Source

Recipe by: Making It Fit: Piecing Together Your Food Needs — University of Vermont Extension

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bulgur-chickpea-salad. Federal works are public domain in the United States.