Bulgur Chickpea Salad Recipes

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BULGUR-AND-CHICKPEA SALAD



Bulgur-and-Chickpea Salad image

This quick-cooking, whole-grain side is good with broiled salmon, roast chicken and Balsamic Steak with Garlic Zucchini.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Number Of Ingredients 8

1 cup bulgur
2 cups boiling water
1 can (15.5 ounces) chickpeas
1 tablespoon lemon zest and 2 tablespoons juice
3 tablespoons extra-virgin olive oil
1/4 cup roughly chopped fresh dill
1/2 cup crumbled feta (2 ounces)
Salt and pepper

Steps:

  • In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

Nutrition Facts : Calories 383 g, Fat 15 g, Fiber 12 g, Protein 12 g, SaturatedFat 4 g

BULGUR AND CHICKPEA SALAD WITH ROASTED ARTICHOKES



Bulgur and Chickpea Salad With Roasted Artichokes image

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

4 medium-size or 2 large artichokes , trimmed
1 lemon, cut in half
3 tablespoons extra virgin olive oil
Salt and freshly ground pepper
1 cup medium (No. #2) bulgur
Salt, preferably kosher salt, to taste
2 cups water
1/4 cup fresh lemon juice
1 to 2 garlic cloves, minced
1 teaspoon Dijon mustard
1/3 cup extra- virgin olive oil
1/4 cup finely chopped parsley, or (more to taste)
2 tablespoons chopped chives or green onions
2 tablespoons finely chopped fresh mint
1 15-ounce can chick peas, drained and rinsed

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

CHICKPEAS, BULGUR, AND HERB SALAD



Chickpeas, Bulgur, and Herb Salad image

Healthy and nutty-tasting summer salad.

Provided by Andree

Categories     Salad     Grains     Tabbouleh

Time 1h38m

Yield 6

Number Of Ingredients 12

2 tablespoons olive oil, divided
1 ½ cups raw bulgur
1 teaspoon dill seeds
1 bay leaf
½ teaspoon cumin seeds
3 cups vegetable broth
1 tablespoon soy sauce (such as Kikkoman®)
1 cup canned chickpeas, drained
1 (8 ounce) container plain yogurt
⅓ cup chopped flat-leaf parsley
⅓ cup chopped cilantro
⅓ cup chopped chives

Steps:

  • Heat 1 tablespoon oil in a skillet over medium-high heat. Saute bulgur, dill seeds, bay leaf, and cumin seeds until lightly browned, about 1 minute. Add broth and soy sauce; bring to a boil. Reduce heat; simmer until liquid is absorbed, 10 to 15 minutes.
  • Heat remaining 1 tablespoon oil in a skillet over medium-high heat. Saute chickpeas until lightly browned, 2 to 3 minutes.
  • Combine bulgur mixture, chickpeas, yogurt, parsley, cilantro, and chives in a bowl. Chill at least 1 hour before serving.

Nutrition Facts : Calories 251.7 calories, Carbohydrate 41.7 g, Cholesterol 2.3 mg, Fat 6.4 g, Fiber 9 g, Protein 9.3 g, SaturatedFat 1.1 g, Sodium 535.9 mg, Sugar 4.5 g

SPICED BULGUR, CHICKPEA & SQUASH SALAD



Spiced bulgur, chickpea & squash salad image

If 'satisfying' and 'salad' aren't two words you'd put together, this warmly-spiced dish might change your mind

Provided by Good Food team

Categories     Lunch, Vegetable

Time 40m

Number Of Ingredients 11

1 butternut squash , about 1kg/2lb 4oz peeled, seeded and cut into small chunks
2 red peppers , seeded and roughly sliced
2 tbsp harissa paste
1 tbsp oil
140g bulgur wheat
600ml hot vegetable stock
1 garlic clove , crushed
juice of ½ lemon
150g natural bio-yogurt
400g can chickpeas , drained and rinsed
180g bag baby leaf spinach

Steps:

  • Heat the oven to 200c/fan 180c/gas 6. Toss the squash and red pepper in the harissa paste and oil. Spread the chunks out on a large baking tray and roast for 20 mins until softened and the edges of the vegetables are starting to char.
  • Meanwhile put the bulgur wheat in a large bowl and pour over the hot stock, then cover tightly with cling film and leave to absorb the liquid for 15 mins until the grains are tender, but still have a little bite. In a separate bowl, mix the garlic and lemon juice into the yogurt and season to taste.
  • Let the bulgur wheat cool slightly then toss in the roasted vegetables, chickpeas and spinach - the leaves may wilt a little. Season, if you want, drizzle with the garlicky yogurt and serve warm.

Nutrition Facts : Calories 388 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 66 grams carbohydrates, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 1.18 milligram of sodium

BULGUR SALAD WITH CHICKPEAS AND FETA



Bulgur Salad With Chickpeas and Feta image

Simple, satisfying meal. Serve with Pita bread for an easy weeknight meal or as a side to grilled chicken.

Provided by KelBel

Categories     Grains

Time 30m

Yield 4 serving(s)

Number Of Ingredients 13

2 cups water
1 cup bulgur
1 teaspoon salt
1 (15 1/2 ounce) can chickpeas, rinsed, drained
1 cup plum tomato, diced
1 garlic clove, minced
1/2 cup feta cheese, crumbled
1/2 cup green onion, chopped
1/3 cup of fresh mint, chopped
1/3 cup fresh Italian parsley, chopped
3 tablespoons lemon juice
1 1/2 tablespoons olive oil
2 teaspoons lemon peel, grated

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.

BULGUR AND CHICKPEA SALAD



Bulgur and Chickpea Salad image

Categories     Salad     Chickpea     Bulgur

Yield serves 6

Number Of Ingredients 8

1 cup fine- or medium-ground bulgur
2 garlic cloves, crushed
Juice of 2 1/2 to 3 lemons
Salt and black pepper
7 tablespoons extra virgin olive oil
One 14-ounce can chickpeas, drained
3 1/2 cups loosely packed finely chopped flat-leaf parsley
1 cup loosely packed finely chopped mint leaves

Steps:

  • Soak the bulgur in plenty of cold water for 20 minutes, until tender, then drain and squeeze out the excess water. In a bowl, mix the garlic, lemon juice, salt, pepper, and olive oil. Soak the drained chickpeas in this for 10 minutes, then stir in the bulgur.
  • Mix in the chopped herbs when you are ready to serve.

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