Best 2 Bulgur Chickpea Salad Recipes
Discover a delightful journey of flavors with our Bulgur Chickpea Salad, a vibrant and nutritious dish perfect for any occasion. This wholesome salad combines the nutty flavor of bulgur wheat, the protein-packed goodness of chickpeas, and an array of crisp vegetables, all tossed in a tangy lemon-tahini dressing. With its vibrant colors and textures, this salad is a feast for the eyes and the palate. Whether you're seeking a refreshing lunch, a healthy dinner option, or a flavorful side dish, our Bulgur Chickpea Salad has you covered. Join us as we delve into the culinary adventure of creating this delectable salad, one step at a time, with our easy-to-follow recipe. Along the way, we'll also explore variations and complementary dishes that will elevate your culinary experience. Let's get started on this delightful journey of taste and nourishment!
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BULGUR CHICKPEA SALAD
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 AND CHICKPEA SALAD WITH ROASTED ARTICHOKES
Quartering and roasting the artichokes instead of steaming them whole intensifies flavor and cuts down on preparation time for this salad. My initial idea here was to stuff the artichokes with the salad and steam them. But that took a lot of time, and diminished the flavor of the salad. So I trimmed and cut the artichokes into wedges, tossed them with olive oil and roasted them. The roasted artichokes tasted so wonderful that I'll be inclined to cook them this way from now onhereon in. They are perfect served atop or on the side of this lemony grain, chickpea and herb salad. The bulgur will keep for 4 or 5 days in the refrigerator, and can be frozen. The artichokes can be roasted several hours or even a day ahead but are best when freshly roasted.
Provided by Martha Rose Shulman
Categories salads and dressings, appetizer, main course, side dish
Time 50m
Yield serves 4
Number Of Ingredients 15
Steps:
- Preheat oven to 400 degrees. Trim artichokes and cut medium artichokes into quarters, cut large ones into 6ths or 8ths, rubbing cut surfaces with lemon and placing the pieces in a bowl of water acidulated with lemon juice as you work.
- Drain artichokes and dry as thoroughly as you can with paper towels. Line a sheet pan with parchment paper and toss artichoke wedges with the olive oil and salt and pepper to taste. Take care to coat all cut surfaces with olive oil.
- Place in oven and roast for 30 to 40 minutes, turning artichokes every 10 minutes, until the hearts are tender and edges of the leaves are browned, even charred.
- Meanwhile, make bulgur salad. Place bulgur in a bowl with salt to taste (I use 1/2 to 3/4 teaspoon kosher salt) and pour on 2 cups hot or boiling water. Allow to sit for 20 to 25 minutes, until most of water is absorbed. Drain and press against strainer to remove excess water.
- While bulgur is soaking, make dressing. Mix together lemon juice, garlic, mustard, and salt to taste. Whisk in olive oil. Toss with bulgur in a bowl. Add remaining ingredients, toss together, taste and adjust seasonings.
- Spoon bulgur salad onto a platter or onto plates. Garnish with artichoke wedges, and serve.
Nutrition Facts : @context http, Calories 523, UnsaturatedFat 24 grams, Carbohydrate 59 grams, Fat 30 grams, Fiber 18 grams, Protein 14 grams, SaturatedFat 4 grams, Sodium 1147 milligrams, Sugar 6 grams, TransFat 0 grams
Tips:
- Choose the right bulgur: Coarse bulgur is best for this salad, as it holds its shape well when cooked. If you only have fine bulgur, you can use it, but it will be more mushy.
- Cook the bulgur perfectly: To cook the bulgur, simply bring it to a boil in a pot of water, then reduce the heat to low, cover, and simmer for 15 minutes. Once the bulgur is cooked, fluff it with a fork and let it cool slightly.
- Use a variety of vegetables: This salad is a great way to use up leftover vegetables. Some good options include diced tomatoes, cucumbers, bell peppers, and carrots. You can also add chopped fresh herbs, such as parsley, cilantro, or mint.
- Make the dressing ahead of time: The dressing for this salad can be made ahead of time and stored in the refrigerator for up to a week. This makes it a great option for busy weeknights.
- Serve the salad cold or at room temperature: This salad can be served cold or at room temperature. It's a great option for a light lunch or dinner, or as a side dish at a barbecue or potluck.
Conclusion:
This bulgur chickpea salad is a delicious and healthy way to enjoy whole grains, legumes, and vegetables. It's perfect for a light lunch or dinner, or as a side dish at a barbecue or potluck. With its bright flavors and fresh ingredients, this salad is sure to be a hit with everyone who tries it.
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