Bulgur Chickpea Salad Recipes

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BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL



Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill image

With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Provided by Jennifer Segal

Categories     Salads

Time 40m

Yield 4 to 6 as a side dish (2 to 3 as a main course)

Number Of Ingredients 14

1 cup bulgur
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 small English (or hothouse) cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 15-ounce can chickpeas, drained and rinsed

Steps:

  • Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
  • Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
  • In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.

Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg

BULGUR-AND-CHICKPEA SALAD



Bulgur-and-Chickpea Salad image

This quick-cooking, whole-grain side is good with broiled salmon, roast chicken and Balsamic Steak with Garlic Zucchini.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Number Of Ingredients 8

1 cup bulgur
2 cups boiling water
1 can (15.5 ounces) chickpeas
1 tablespoon lemon zest and 2 tablespoons juice
3 tablespoons extra-virgin olive oil
1/4 cup roughly chopped fresh dill
1/2 cup crumbled feta (2 ounces)
Salt and pepper

Steps:

  • In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

Nutrition Facts : Calories 383 g, Fat 15 g, Fiber 12 g, Protein 12 g, SaturatedFat 4 g

MOROCCAN-SPICED BULGUR AND CHICKPEA SALAD



Moroccan-Spiced Bulgur and Chickpea Salad image

From Cooking Light. "Fresh mint gives this dish a pleasant aroma. Dried cranberries offer a hint of sweetness. Use any other dried fruit you like in their place: Try golden raisins, currants, dried cherries, or chopped dried apricots."

Provided by dicentra

Categories     Low Cholesterol

Time 20m

Yield 3 serving(s)

Number Of Ingredients 13

3 tablespoons fresh lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon fresh ground black pepper
2 cups boiling water
1 1/3 cups uncooked bulgur
1/2 cup matchstick-cut carrot
1/3 cup dried cranberries
3 tablespoons slivered almonds, toasted
2 teaspoons chopped of fresh mint
1 (15 1/2 ounce) can chickpeas, drained (garbanzo beans)

Steps:

  • Combine first 6 ingredients in a large bowl, stirring with a whisk; set aside.
  • Combine boiling water and bulgur in a large bowl. Cover and let stand 20 minutes or until liquid is absorbed.
  • Add bulgur, carrots, and remaining ingredients to juice mixture, and toss well to coat. Cover and chill.

Nutrition Facts : Calories 485.3, Fat 10.5, SaturatedFat 1.2, Sodium 857, Carbohydrate 86.8, Fiber 20, Sugar 2.2, Protein 16.7

SPICED BULGUR, CHICKPEA & SQUASH SALAD



Spiced bulgur, chickpea & squash salad image

If 'satisfying' and 'salad' aren't two words you'd put together, this warmly-spiced dish might change your mind

Provided by Good Food team

Categories     Lunch, Vegetable

Time 40m

Number Of Ingredients 11

1 butternut squash , about 1kg/2lb 4oz peeled, seeded and cut into small chunks
2 red peppers , seeded and roughly sliced
2 tbsp harissa paste
1 tbsp oil
140g bulgur wheat
600ml hot vegetable stock
1 garlic clove , crushed
juice of ½ lemon
150g natural bio-yogurt
400g can chickpeas , drained and rinsed
180g bag baby leaf spinach

Steps:

  • Heat the oven to 200c/fan 180c/gas 6. Toss the squash and red pepper in the harissa paste and oil. Spread the chunks out on a large baking tray and roast for 20 mins until softened and the edges of the vegetables are starting to char.
  • Meanwhile put the bulgur wheat in a large bowl and pour over the hot stock, then cover tightly with cling film and leave to absorb the liquid for 15 mins until the grains are tender, but still have a little bite. In a separate bowl, mix the garlic and lemon juice into the yogurt and season to taste.
  • Let the bulgur wheat cool slightly then toss in the roasted vegetables, chickpeas and spinach - the leaves may wilt a little. Season, if you want, drizzle with the garlicky yogurt and serve warm.

Nutrition Facts : Calories 388 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 66 grams carbohydrates, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 1.18 milligram of sodium

BULGUR AND CHICKPEA SALAD



Bulgur and Chickpea Salad image

Categories     Salad     Chickpea     Bulgur

Yield serves 6

Number Of Ingredients 8

1 cup fine- or medium-ground bulgur
2 garlic cloves, crushed
Juice of 2 1/2 to 3 lemons
Salt and black pepper
7 tablespoons extra virgin olive oil
One 14-ounce can chickpeas, drained
3 1/2 cups loosely packed finely chopped flat-leaf parsley
1 cup loosely packed finely chopped mint leaves

Steps:

  • Soak the bulgur in plenty of cold water for 20 minutes, until tender, then drain and squeeze out the excess water. In a bowl, mix the garlic, lemon juice, salt, pepper, and olive oil. Soak the drained chickpeas in this for 10 minutes, then stir in the bulgur.
  • Mix in the chopped herbs when you are ready to serve.

HALLOUMI WITH BULGUR, CHICKPEA & ROCKET SALAD



Halloumi with bulgur, chickpea & rocket salad image

This firm Cypriot cheese makes a great vegetarian alternative to meat. Serve with a light salad flavoured with lime and paprika

Provided by Good Food team

Categories     Lunch, Main course

Time 30m

Number Of Ingredients 7

200g bulgur wheat
250g pack halloumi cheese , cut into 8 slices
5 tbsp olive oil
zest and juice 2 limes
1 tsp sweet paprika
400g can chickpea , drained and rinsed
70g bag rocket

Steps:

  • Cook the bulgur wheat following pack instructions. Meanwhile, in a non-stick pan, fry the halloumi in 2 tbsp oil for 3-4 mins on each side until golden and starting to crisp up.
  • Mix together the lime zest and juice, paprika and remaining olive oil, and stir this through the bulgur wheat using a fork. Toss in the chickpeas and rocket, and serve with the fried halloumi slices.

Nutrition Facts : Calories 531 calories, Fat 27 grams fat, SaturatedFat 12 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 1 grams sugar, Fiber 3 grams fiber, Protein 23 grams protein, Sodium 2.3 milligram of sodium

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