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Bulgur Wheat, Veggie & Chickpea Salad

Bulgur Wheat, Veggie & Chickpea Salad

316 Ratings
316 Ratings
Recipe Image
dish of Bulgur Wheat, veggie, and chickpea salad
Makes: 8 servings
Total Cost: $$$$

Bulgur is the star whole grain of this simple and colorful salad.

Ingredients

  • 1 medium onion, chopped
  • 1 cup broccoli, chopped
  • 1 cup carrots, shredded
  • 1 small green pepper, chopped (red or yellow pepper)
  • 1/3 cup fresh parsley, chopped (2 tablespoons dried)
  • 1 teaspoon canola oil (or cooking oil of choice)
  • 1 1/2 cups dry bulgur
  • 2 cups chicken broth, low-sodium
  • 1 cup canned chickpeas or garbanzo beans, low-sodium (drained)

Directions

  1. Wash hands with soap and water.
  2. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
  3. Heat canola oil in a large skillet over medium-high heat. Add onions and cook until soft.
  4. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
  5. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
  6. Add parsley and stir. Serve warm or cold.

Notes

Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.



Learn more about:

Source:

Recipe Adapted from: 5 A Day Bulger Wheat
Choices: Steps Toward Health
University of Massachusetts Extension Nutrition Education Program

Nutrition Information

Serving Size: 1/8 of recipe (191g)
Nutrients Amount
Total Calories 140
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 66 mg
Carbohydrates 27 g
Dietary Fiber 7 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 38 mg
Iron 2 mg
Potassium 283 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 140
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 27 g
Dietary Fiber 7 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 38 mg
Potassium 283 mg
Sodium 66 mg
Copper 170 mcg
Iron 2 mg
Magnesium 48 mg
Phosphorus 97 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 131 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 22 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 56 mcg
Folate 41 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 19 mg

Nutrients will display if the data is available

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

MyPlate Food Groups

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

Write a review

Liquid:Bulgur ratio should be 2:1, so I up'd the broth to 3 cups and used veggie broth instead of chicken. Made a LOT, so I would recommend halving the recipe, or making something else like veggie burgers out of it.
09/18/15
This is a wonderful recipe. I had no idea this site even existed. I think the government should do more to promote this!
06/05/15
where are you getting your prices from ? I bought some of the ingredients in your recipes & it cost me a lot more then what your prices were....
12/02/14
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