U.S. flag

An official website of the United States government

Bulgur Chickpea Salad

Bulgur Chickpea Salad

65 Ratings
65 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 servings
Total Cost: $$$$

This salad is a great way to add some healthy grains, fruits, vegetables, and garbanzo beans to your meal.

Ingredients

  • 1 1/4 cups water
  • 1 cup bulgur (coarse, available in bulk from natural foods stores)
  • 1 teaspoon dried parsley
  • 1/3 tablespoon minced onion
  • 1 teaspoon soy sauce
  • 1/2 cup scallions (chopped, green onions)
  • 1/2 cup raisins
  • 1/2 cup carrot (chopped)
  • 3/4 cup canned chickpeas (garbanzo beans, drained and rinsed)
  • 2 tablespoons oil
  • 2 tablespoons lemon juice
  • 1 tablespoon soy sauce
  • 1 garlic clove (minced)
  • black pepper (to taste)

Directions

1. Bring water to boil in medium saucepan. Stir in bulgur, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
2. Remove from heat and allow to cool; fluff with fork.
3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.
 

Notes

Source:

Making It Fit: Piecing Together Your Food Needs
University of Vermont Extension

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 220
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 178 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 45 mg
Iron 2 mg
Potassium 360 mg
N/A - data is not available
Nutrients Amount
Total Calories 220
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 45 mg
Potassium 360 mg
Sodium 178 mg
Copper 206 mcg
Iron 2 mg
Magnesium 55 mg
Phosphorus 100 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 94 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 27 mcg
Folate 54 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/2 cups
Vegetables 1/4 cups
Grains 1 1/2 ounces
Protein Foods 1/2 ounces

Write a review

This recipe was really delicious! I made it for a few friends, and everyone was surprised that it tasted so good.
08/05/11
Although the bulger is tough to find it is well worth the search! By far the BEST USDA recipe I've used.
12/17/10
Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025