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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
  • 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. 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.
  3. Remove from heat and allow to cool; fluff with fork.
  4. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
  5. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Notes

Learn more about:

Source:

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

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 will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

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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