Best 4 Bulgur Garbanzo Bean And Cucumber Salad Recipes
Tantalize your taste buds with a refreshing and wholesome medley of flavors in the Bulgur, Garbanzo Bean, and Cucumber Salad. This delectable dish, brimming with vibrant colors and textures, offers a harmonious blend of nutty bulgur, hearty garbanzo beans, crisp cucumber, tangy red onion, and aromatic fresh herbs. Drizzle the salad with a zesty lemon-tahini dressing, adding a luscious creaminess that complements the other ingredients beautifully. Dive into this delightful salad as a light lunch, vibrant side dish, or nutritious vegetarian main course.
Additionally, the article presents a diverse collection of equally enticing recipes:
- **Mediterranean Chickpea Salad:** Embark on a culinary journey to the Mediterranean with this vibrant salad featuring chickpeas, fresh vegetables, and a tangy dressing.
- **Quinoa and Black Bean Salad:** Experience the fusion of ancient grains and hearty beans, tossed in a zesty dressing and bursting with flavor.
- **Farro and Roasted Vegetable Salad:** Indulge in this hearty and colorful salad, where roasted vegetables, tender farro, and a tangy dressing create a symphony of flavors.
- **Lentil Salad with Feta and Mint:** Discover the delightful combination of lentils, feta cheese, and fresh mint, united in a refreshing and satisfying salad.
- **Israeli Couscous Salad:** Delight in the delightful textures of Israeli couscous, paired with fresh herbs, vegetables, and a tangy dressing.
Each recipe promises a unique culinary adventure, offering a delightful balance of flavors, textures, and nutritional goodness. Whether you're a vegetarian seeking hearty and wholesome meals or simply looking to incorporate more plant-based dishes into your diet, this collection of salads has something for everyone.
BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL
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
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
MEDITERRANEAN BULGUR SALAD
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
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.
CUCUMBER AND GARBANZO BEAN SALAD
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
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 SALAD WITH GARBANZO BEANS, FETA, AND PLUM TOMATOES
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.
Tips:
- Use fresh ingredients for the best flavor. Fresh vegetables, herbs, and spices will make your salad taste its best.
- Don't overcook the bulgur or garbanzo beans. They should be tender but still have a slight bite to them.
- Let the salad cool completely before serving. This will allow the flavors to meld and develop.
- Garnish the salad with fresh herbs or a squeeze of lemon juice just before serving. This will add a pop of color and flavor.
Conclusion:
This bulgur, garbanzo bean, and cucumber salad is a delicious and healthy side dish or main course. It's packed with protein, fiber, and vitamins, and it's also low in calories and fat. The combination of bulgur, garbanzo beans, cucumbers, and fresh herbs is refreshing and flavorful, and the dressing adds a tangy, lemony flavor. This salad is sure to be a hit at your next potluck or picnic.
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