Bulgur Chickpea Salad
User Reviews
5.0
114 reviews
Excellent
-
Prep Time
20 mins
-
Total Time
20 mins
-
Servings
6 servings
-
Calories
299 kcal
-
Cuisine
Mediterranean
Bulgur Chickpea Salad
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This vegan bulgur chickpea salad is full of flavors from the Mediterranean. Simple to make and no cooking required, it's hearty, healthy and filling.
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Ingredients
For the Dressing
- ¼ cup Cortas olive oil
- 3 tablespoons lemon juice
- 2 teaspoons pomegranate molasses
- 1 teaspoon oregano
- 1 large garlic clove grated
- black pepper
For the Salad
- 1 cup fine #1 bulgur wheat
- 2 ripe plum tomatoes seeded diced
- 1 large cucumber seeded and diced
- 1 cup parsley chopped
- 3 green onions trimmed and thinly sliced
- 2 tablespoons fresh mint chopped
- 1 can chickpeas rinsed and drained
Instructions
- In a large bowl, whisk together oil, lemon juice, pomegranate molasses, oregano, garlic and black pepper until well combined.
- Add the bulgur to the dressing and let it soak until it is soft and plumped, about 15 minutes, fluffing occasionally.
- When ready, add the tomatoes, cucumbers, parsley, green onions, mint and chickpeas on top of the bulgur. Gently toss to combine.
- Serve at room temperature or cold.
Notes
- Storage: Keep covered and refrigerated for up to 4 days.
Nutrition Information
Show Details
Calories
299kcal
(15%)
Carbohydrates
42g
(14%)
Protein
10g
(20%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Sodium
18mg
(1%)
Potassium
514mg
(15%)
Fiber
11g
(44%)
Sugar
6g
(12%)
Vitamin A
1209IU
(24%)
Vitamin C
23mg
(26%)
Calcium
81mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 299 kcal
% Daily Value*
| Calories | 299kcal | 15% |
| Carbohydrates | 42g | 14% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 18mg | 1% |
| Potassium | 514mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 6g | 12% |
| Vitamin A | 1209IU | 24% |
| Vitamin C | 23mg | 26% |
| Calcium | 81mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
114 reviews
Excellent
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