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Bulgur Chickpea Salad

Bulgur Chickpea Salad

65 Ratings
65 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 servings
Total Cost: $$$$

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

Fruits 1/2 cups
Vegetables 1/4 cups
Grains 1 1/2 ounces
Protein Foods 1/2 ounces

Write a review

This recipe was really delicious! I made it for a few friends, and everyone was surprised that it tasted so good.
08/05/11
Although the bulger is tough to find it is well worth the search! By far the BEST USDA recipe I've used.
12/17/10
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