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Bulgur Chickpea Salad

Image of Bulgur Chickpea Salad recipe in a bowl
Makes: 6 servings

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 198
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 187 mg
Carbohydrates 35 g
Dietary Fiber 7 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 42 mg
Iron 2 mg
Potassium 285 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 198
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 35 g
Dietary Fiber 7 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 42 mg
Potassium 285 mg
Sodium 187 mg
Copper 0 mg
Iron 2 mg
Magnesium 50 mg
Phosphorus 89 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 88 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 5 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 26 mcg
Folate 35 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 18 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

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