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Bulgur Chickpea Salad

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

  • 6 Servings
  • Less than $3.00

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
  • 1/2 cup raisins
  • 1/2 cup carrots, chopped
  • 3/4 cup canned chickpeas, low-sodium, drained and rinsed

Steps

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.

Ingredients

Serving Size: 1/6 of recipe

NutrientsAmount
Total Calories220
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates41 g
Dietary Fiber7 g
Total Sugars11 g
Added Sugars included0 g
Protein6 g
Minerals
Calcium45 mg
Potassium360 mg
Sodium178 mg
Copper206 mcg
Iron2 mg
Magnesium55 mg
Phosphorus100 mg
Selenium2 mcg
Zinc1 mg
Vitamins
Vitamin A94 mcg RAE
Vitamin B60.2 mg
Vitamin B120 mcg
Vitamin C29 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K27 mcg
Folate54 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin1 mg
Choline24 mg

Source:

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