Ingredients
1 1/4 cups water
1 cup bulgur (coarse)
1 teaspoon dried parsley
1/3 tablespoon minced onion
1 teaspoon soy sauce
reduced sodium
1/2 cup scallions
chopped (green onions)
1/2 cup raisins
1/2 cup carrot (chopped)
3/4 cup canned chickpeas
low-sodium (garbanzo beans
drained and rinsed)
2 tablespoons oil
2 tablespoons lemon juice
1 tablespoon soy sauce
reduced sodium
1 garlic clove (minced)
black pepper (optional
to taste)
Steps
Wash hands with soap and water.
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.
Remove from heat and allow to cool; fluff with fork.
Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.
Nutrition Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Bulgur Chickpea Salad. Recipe source: Making It Fit: Piecing Together Your Food Needs University of Vermont Extension. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.