Bulgur Garbanzo Bean And Cucumber Salad Recipes

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MEDITERRANEAN BULGUR SALAD



Mediterranean Bulgur Salad image

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 13

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Steps:

  • In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.

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

CUCUMBER AND GARBANZO BEAN SALAD



Cucumber and Garbanzo Bean Salad image

Make and share this Cucumber and Garbanzo Bean Salad recipe from Food.com.

Provided by Lori Bailey

Categories     Low Protein

Time 10m

Yield 6-8 serving(s)

Number Of Ingredients 12

1 (15 ounce) can garbanzo beans, drained
1 medium cucumber, sliced and quartered
1/3 cup chopped red onion
1/4 cup minced parsley
1/2 cup sliced olive
3 tablespoons vegetable oil
3 tablespoons red wine vinegar
1 tablespoon sugar
1 tablespoon lemon juice
2 garlic cloves, minced
1/4 teaspoon salt
1/8 teaspoon ground pepper

Steps:

  • In a medium bowl, combine beans, cucumber, onion, parsley and olives.
  • In another bowl or jar combine remaining ingredients, mix well.
  • Pour over salad and toss.
  • Serve immediately or chill for up to 24 hours.

Nutrition Facts : Calories 181, Fat 8.9, SaturatedFat 1.1, Sodium 394.7, Carbohydrate 22.2, Fiber 4, Sugar 3.4, Protein 4.2

BULGUR CHICKPEA SALAD



Bulgur Chickpea Salad image

This tabbouleh salad variation is a meal in itself.

Provided by NIBLETS

Categories     Salad     Beans

Time 2h40m

Yield 7

Number Of Ingredients 10

1 cup bulgur
2 cups boiling water
½ cup vegetable oil
½ cup fresh lemon juice
salt to taste
ground black pepper to taste
1 cup chopped green onions
1 (15 ounce) can garbanzo beans, drained
1 cup chopped fresh parsley
1 cup grated carrots

Steps:

  • In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature.
  • In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork.
  • Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbanzo beans in this order on top of the bulgur: green onions, garbanzo beans, parsley, and carrots on top. Cover, and refrigerate. Toss salad just before serving.

Nutrition Facts : Calories 273.4 calories, Carbohydrate 28.8 g, Fat 16.6 g, Fiber 6.6 g, Protein 5.2 g, SaturatedFat 2.1 g, Sodium 143.1 mg, Sugar 1.7 g

BULGUR, GARBANZO BEAN, AND CUCUMBER SALAD



Bulgur, Garbanzo Bean, and Cucumber Salad image

Provided by Bon Appétit Test Kitchen

Categories     Bean     Picnic     Vegetarian     Quick & Easy     Low Cal     High Fiber     Dinner     Cucumber     Chickpea     Healthy     Low Cholesterol     Potluck     Bulgur     Bon Appétit     Vegan     Pescatarian     Dairy Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher

Yield Makes 6-main course servings

Number Of Ingredients 9

2 cups whole grain quick-cooking bulgur (11 to 12 ounces)
2 15- to 16-ounce cans garbanzo beans (chickpeas), drained
2 1/2-pint containers small red and/or yellow cherry tomatoes
1 cup diced unpeeled English hothouse cucumber
1 cup diced roasted red peppers from jar
2/3 cup (packed) chopped fresh dill
1/4 cup white balsamic vinegar
1 tablespoon ground cumin
6 tablespoons olive oil

Steps:

  • Cook bulgur in large saucepan of boiling salted water until just tender, 10 to 12 minutes. Drain. Rinse with cold water to cool; drain well. Transfer to large bowl. Add garbanzos and next 4 ingredients.
  • Whisk vinegar and cumin in small bowl. Whisk in oil. Season dressing with salt and pepper; pour over bulgur to coat salad. Season with salt and pepper.

BULGUR SALAD WITH GARBANZO BEANS, FETA, AND PLUM TOMATOES



Bulgur Salad with Garbanzo Beans, Feta, and Plum Tomatoes image

Categories     Salad     Tomato     Quick & Easy     Feta     Lemon     Mint     Chickpea     Summer     Parsley     Bulgur     Bon Appétit

Yield Makes 4 main-course servings

Number Of Ingredients 12

2 cups water
1 cup bulgur*
1 teaspoon salt
1 15 1/2-ounce can garbanzo beans (chickpeas), rinsed, drained
1 cup diced plum tomatoes
1/2 cup crumbled feta cheese
1/2 cup chopped green onions
1/3 cup chopped fresh mint
1/3 cup chopped fresh Italian parsley
3 tablespoons fresh lemon juice
1 1/2 tablespoons olive oil
2 teaspoons grated lemon peel

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.
  • *Also called cracked wheat; available at natural foods stores and supermarkets.

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