NY Times Recipes for Health Bulgur and Chickpea Salad with Mint and Parsley

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Nutritional Info

Servings Per Recipe: 6
Amount Per Serving
Calories: 257.1

Total Fat: 11.9 g
Cholesterol: 0.0 mg
Sodium: 190.9 mg
Total Carbs: 33.6 g
Dietary Fiber: 7.5 g
Protein: 6.4 g

View full nutritional breakdown of NY Times Recipes for Health Bulgur and Chickpea Salad with Mint and Parsley calories by ingredient

Introduction

Recipe by Martha Rose Shulman
Bulgur and chickpeas have complementary amino acids, so this lemony salad offers you a complete protein package. You can prepare coarse bulgur by simmering it or by soaking it. Simmering will yield a softer, fluffier grain — and bigger portions. Recipe by Martha Rose Shulman
Bulgur and chickpeas have complementary amino acids, so this lemony salad offers you a complete protein package. You can prepare coarse bulgur by simmering it or by soaking it. Simmering will yield a softer, fluffier grain — and bigger portions.

Number of Servings: 6

Ingredients

1 cup medium or coarse bulgur

2 cups water

Salt, preferably kosher salt, to taste

1/4 cup fresh lemon juice

1/4 teaspoon ground cinnamon

1/3 cup extra virgin olive oil

1 cup diced cucumber

1/2 cup finely chopped parsley

2 tablespoons finely chopped fresh mint

1 15-ounce can chick peas, drained and rinsed

1 bunch scallions or 2 spring onions, white and light green parts only, thinly sliced or chopped, soaked for five minutes in cold water and drained

Small romaine leaves for serving

Directions

1. For coarse bulgur: Bring the water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat, and allow to sit undisturbed for 10 minutes.

For medium bulgur: Place the bulgur in a bowl with 1/2 teaspoon salt and pour on 2 cups hot or boiling water. Allow to sit for 20 to 25 minutes, until most of the water is absorbed. Drain and squeeze out the water.

2. Meanwhile, mix together the lemon juice and cinnamon, and salt to taste. Whisk in the olive oil. Toss with the bulgur in a bowl. Add the remaining ingredients, toss together, taste and adjust seasonings. Serve with small leaves from the heart of a romaine lettuce. Use the leaves as scoops.

Yield: Serves six

Advance preparation: The bulgur will keep for four or five days in the refrigerator and can be frozen.

Number of Servings: 6

Recipe submitted by SparkPeople user METHYLENEBLUE.