Lemon Garbanzo Bulgur salad
1/2 cup boiling water
1/3 cup uncooked bulgur
1 1/2 Tablespoons fresh lemon juice, divided
1/3 cup canned chickpeas, rinsed and drained
2 Tablespoons chopped peeled cucumber
2 Tablespoons chopped celery
2 Tablespoons chopped red onion
1 1/2 Tablespoons crumbled feta cheese*
1 1/2 teaspoons chopped fresh dill (or 1/4 teaspoon dried)
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1. Combine 1/2 cup boiling water, bulgur, and 1 Tablespoon lemon juice in medium bowl. Let mixture stand for 15 minutes. (Try to be accurate with the water so you won't have to drain it.) Add chickpeas, cucumber, celery, onion, feta and dill, toss gently to combine. 2. combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper, stirring with a whisk. Drizzle over bulgur mixture and toss gently to coat. Cover and chill.
serves 1 (1 1/2 cups)
390 calories, 13.6g Fat(3.5g sat, 7.6g mono, 1.5g poly), 12.3g Protein, 13g Fiber, 13mg Chol, 2.6g Iron, 713 mg Sodium, 129mg Calcium, 58.9g Carb.
Recipe from Cooking Light not sure what issue or year.
* I did not add feta since I am the only one that likes it and in my opinion adding the cheese before you eat is better for salad storage. The salad was fine w/o the cheese just in case you forget to add it like I did.
**I tripled this and added the zest from the lemon I juiced. It added wonderful flavor.
1/3 cup uncooked bulgur
1 1/2 Tablespoons fresh lemon juice, divided
1/3 cup canned chickpeas, rinsed and drained
2 Tablespoons chopped peeled cucumber
2 Tablespoons chopped celery
2 Tablespoons chopped red onion
1 1/2 Tablespoons crumbled feta cheese*
1 1/2 teaspoons chopped fresh dill (or 1/4 teaspoon dried)
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1. Combine 1/2 cup boiling water, bulgur, and 1 Tablespoon lemon juice in medium bowl. Let mixture stand for 15 minutes. (Try to be accurate with the water so you won't have to drain it.) Add chickpeas, cucumber, celery, onion, feta and dill, toss gently to combine. 2. combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper, stirring with a whisk. Drizzle over bulgur mixture and toss gently to coat. Cover and chill.
serves 1 (1 1/2 cups)
390 calories, 13.6g Fat(3.5g sat, 7.6g mono, 1.5g poly), 12.3g Protein, 13g Fiber, 13mg Chol, 2.6g Iron, 713 mg Sodium, 129mg Calcium, 58.9g Carb.
Recipe from Cooking Light not sure what issue or year.
* I did not add feta since I am the only one that likes it and in my opinion adding the cheese before you eat is better for salad storage. The salad was fine w/o the cheese just in case you forget to add it like I did.
**I tripled this and added the zest from the lemon I juiced. It added wonderful flavor.
Comments