Mushroom Bulgur Pilaf
Makes 6 Servings

Bulgur Chickpea Salad

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

Prep time: 20 Minutes

Cook Time: 20 Minutes

Ingredients

Salad

  • 1 1/4 cup water
  • 1 cup bulgur
  • 1 teaspoon dried parsley
  • 1 teaspoon minced onion
  • 1 teaspoon soy sauce
  • 1/2 cup scallions (chopped, green onions)
  • 1/2 cup raisins
  • 1/2 cup carrot (chopped)
  • 3/4 cups canned chickpeas (garbanzo beans, drained and rinsed)

Dressing

  • 2 tablespoons oil
  • 2 tablespoons lemon juice
  • 1 tablespoon soy sauce
  • 1 garlic clove (minced)
  • Black pepper (to taste)
Serving Size:  1/6 of recipe
 
NutrientsAmount
Calories220
Total Fat6 g
Saturated Fat1 g
Cholesterol0 mg
Sodium178 mg
Total Carbohydrate41 g
Dietary Fiber7 g
Total Sugars11 g
Added Sugars included0 g
Protein6 g

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.

Source: www.choosemyplate.gov recipes/ bulgur chickpea salad

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