Bulgar Wheat Chickpea And Feta Salad Recipes

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BULGUR SALAD WITH CHICKPEAS AND FETA



Bulgur Salad With Chickpeas and Feta image

Simple, satisfying meal. Serve with Pita bread for an easy weeknight meal or as a side to grilled chicken.

Provided by KelBel

Categories     Grains

Time 30m

Yield 4 serving(s)

Number Of Ingredients 13

2 cups water
1 cup bulgur
1 teaspoon salt
1 (15 1/2 ounce) can chickpeas, rinsed, drained
1 cup plum tomato, diced
1 garlic clove, minced
1/2 cup feta cheese, crumbled
1/2 cup green onion, chopped
1/3 cup of fresh mint, chopped
1/3 cup fresh Italian parsley, chopped
3 tablespoons lemon juice
1 1/2 tablespoons olive oil
2 teaspoons lemon peel, grated

Steps:

  • Bring 2 cups water to boil in medium saucepan.
  • Remove from heat; add bulgur and salt and stir to blend.
  • Cover and let stand until bulgur is just tender, about 20 minutes.
  • Drain well, pressing to extract excess water.
  • Transfer bulgur to large bowl; cool.
  • Mix in remaining ingredients.
  • Season with salt and pepper and serve.

CHICKPEA, FETA AND BULGUR WHEAT SALAD



Chickpea, Feta and Bulgur Wheat Salad image

This Chickpea, Feta and Bulgur Wheat Salad is similar to tabbouleh - but with the addition of chickpeas and feta cheese to make it extra delicious. Serve with pittas for a great weekend lunch or a quick evening meal.

Provided by Eb Gargano

Categories     Main Course     Side Dish

Time 20m

Number Of Ingredients 13

200 g bulgur wheat
400 ml boiling hot water
3 tablespoons parsley (chopped finely)
2 tablespoons mint (chopped finely)
400 g tin chickpeas (drained)
150 g cherry tomatoes (chopped into quarters)
2 spring onions (sliced finely)
150 g cucumber (diced)
150 g feta (chopped into 1cm / ¾inch squares)
1 clove garlic (crushed or grated)
4 tablespoons olive oil
Juice of 1 lemon (or to taste)
Salt and pepper (to taste)

Steps:

  • Place the bulgur wheat and boiling water in a pan, place the pan on a high heat and bring back to the boil. Clamp a lid on and turn the heat off completely (move off the burner if you are on electric) and leave for 10 minutes, until the bulgur wheat has absorbed all the water and tastes cooked, but is still a bit nutty in texture. It shouldn't be mushy. (The back of the packet often suggests cooking bulgur wheat for far too long, resulting in a mushy mess!)
  • Meanwhile, prepare the rest of the ingredients for the salad and put them in a large bowl.
  • When the bulgur wheat is ready, place in a sieve and rinse under cold water until it is cold. Ensure the bulgur wheat is well drained, then tip it into the bowl with the rest of the salad ingredients and stir to combine.
  • Add 4 tablespoons of olive oil to the bowl along with the juice of 1 lemon and a good grinding of salt and pepper. Stir thoroughly to combine.
  • If you have time, put the salad into the fridge (covered) for an hour to allow the flavours to develop. (If you don't have the time, don't worry - it's not essential!)
  • Serve with warm pittas - I find the easiest way to warm pittas is to toast them. You can even toast pittas from frozen!

Nutrition Facts : Calories 507 kcal, Carbohydrate 59 g, Protein 18 g, Fat 25 g, SaturatedFat 7 g, Cholesterol 33 mg, Sodium 723 mg, Fiber 15 g, Sugar 3 g, UnsaturatedFat 16 g, ServingSize 1 serving

BULGAR WHEAT, CHICKPEA AND FETA SALAD



Bulgar wheat, chickpea and feta salad image

Chickpeas and bulgar wheat make this Mediterranean vegetarian recipe hearty enough to serve on its own.

Provided by delicious. magazine

Yield Serves 6

Number Of Ingredients 9

75g bulgar wheat
25g fresh flatleaf parsley, leaves picked
and roughly chopped, plus extra whole leaves to garnish
1 red onion, finely sliced
1 lemon
410g can chickpeas, drained and rinsed
6 canned artichoke hearts, cut in half
150g pack Discover Salad Feta With Red Peppers, drained
2 tbsp extra-virgin olive oil

Steps:

  • Rinse the bulgar wheat in cold water. Put in a bowl and cover with hot water. Cover with a cloth and leave for 20 minutes. Drain the bulgar wheat and squeeze out the excess liquid. Stir in the chopped parsley and onion. Cut the lemon in half and squeeze one half over the bulgar wheat, discarding any pips. Cut the other half into wedges and set aside.
  • Fold the remaining ingredients into the bulgar wheat. Serve with the lemon wedges and a few whole parsley leaves to garnish. You can serve some extra lemon wedges, kalamata olives and rocket leaves on the side

Nutrition Facts :

GREEK-STYLE BULGUR SALAD WITH CHICKPEAS, FETA AND OLIVES



Greek-Style Bulgur Salad With Chickpeas, Feta and Olives image

From "The PDQ Vegetarian Cookbook" by Donna Klein. The olives and feta are essential in this recipe as they give it the "kick". I made the recipe using feta but it can be made vegan by replacing the feta with 1/2 cup marinated artichoke hearts. The bulgar didn't completely cook for me at first and I had to place the whole pot over low heat - I think it was a little overcooked in the end. I used vegetable broth and the only bulgur I could find - I believe it was medium - which may have resulted in the cooking problem. I also used a 19 oz can of chickpeas, as that was what I had on hand.

Provided by emcmonnies

Categories     Grains

Time 45m

Yield 4 main-dish servings, 4 serving(s)

Number Of Ingredients 13

3/4 cup low sodium vegetable broth or 3/4 cup water
2 tablespoons low sodium vegetable broth or 2 tablespoons water
2 tablespoons lemon juice
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 cup Bulgar wheat (fine grain, fancy)
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1/2 teaspoon dried oregano
salt and pepper, to taste
1 (15 ounce) can chickpeas, rinsed and drained
12 kalamata olives, pitted
1/2-3/4 cup feta cheese, crumbled (2-3 ounces)

Steps:

  • In a medium saucepan over medium heat, bring the broth, lemon juice, onion powder, and garlic powder barely to a simmer. Remove from heat and let cool five minutes.
  • Add the bulgur, stirring well to combine. Let stand until the bulgur has absorbed all the liquid and feels dry, about 30 minutes, stirring occasionally.
  • In a large bowl, whisk together the oil, vinegar, oregano, salt and pepper.
  • Add the chickpeas, olives and cheese, tossing well to combine.
  • Season with additional salt and pepper if necessary.
  • Cover and refrigerate a minimum of 2 hours or up to 2 days and serve chilled or at room temperature.

BULGUR SALAD WITH CHICKPEAS, FETA, AND BASIL



Bulgur Salad With Chickpeas, Feta, and Basil image

Bulgur is one of those ancient grains that is coming back into style because it is healthful and versatile. This particular salad is made with cracked wheat which cooks up fast and gives the salad a nutty flavor and chewy component. I make this with a homemade red wine vinaigrette made with extra-virgin olive oil, red wine vinegar, a little mustard (whole grain), salt and pepper.

Provided by threeovens

Categories     < 30 Mins

Time 30m

Yield 6 serving(s)

Number Of Ingredients 11

1 cup cracked bulgur wheat
1 teaspoon bouillon (tomato or chicken is nice)
2 tablespoons olive oil
1/2 teaspoon garlic powder
3/4 cup vinaigrette dressing
3 cups cooked chicken, shredded
1 lb chickpeas, cooked rinsed and drained (canned okay)
1 cup bell pepper, chopped (any colors)
4 ounces feta cheese, crumbled
1 cup fresh parsley, coarsely chopped
1 cup fresh basil, coarsely chopped

Steps:

  • In a medium saucepan, bring 1 1/2 cups of water to a boil. Stir in bulgur and bouillon. Return to a boil, reduce heat and simmer, covered, for 10 minutes. Turn off heat and let stand until water is absorbed, an additional 10 minutes. Transfer to a large bowl to cool.
  • Stir remaining ingredients, except parsley and basil into the bulgur.
  • Sprinkle with the fresh parsley and basil.
  • NOTE: Other grains work well with this salad such as brown rice or quinoa, adjust cooking times. Dried parsley will also work well, just use 1/3 of the amount.

Nutrition Facts : Calories 451, Fat 30.1, SaturatedFat 7.8, Cholesterol 70.4, Sodium 511.8, Carbohydrate 20.9, Fiber 4.2, Sugar 2.3, Protein 24.9

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