Bulgur and Chickpea Salad

 

Preparation time: 40 mins 

Serves 6-8

 

Ingredients: 
Bulgur wheat, dry, 1 cup
Boiling water, 2 cups
Chickpeas (garbanzos), 1 can – rinsed & drained
Spring onions, ¼ cup – chopped
Coriander (cilantro), 2 sprigs – chopped
Onion, 1 medium – chopped finely
Mint leaves, 2 tablespoons – chopped (optional)
Cherry tomatoes, 20 numbers – diced

Dressing
Lemon juice, 6 tablespoons (from 1 lemon) 
Olive oil, 2 tablespoons
Salt, ½ teaspoon
Black pepper, 1 teaspoon

 

Method:

In a bowl, pour in the dry bulgur wheat, followed by 2 cups of boiling water. Cover and leave for at least half an hour, or until the bulgur swells and softens. Drain away any excess water and leave aside to cool.

In the meantime, prepare the dressing by whisking together lemon juice, oil, salt and pepper.

Add chickpeas, onion, spring onions, coriander, mint and cherry tomatoes to the bulgur. Pour the dressing over the bulgur mixture and stir to coat well. Chill in the refrigerator before serving.

 

Approximate Nutritional Analysis (Per serving) 
Energy: 155 kcal
Fat: 4g
Protein: 6g
Carbohydrates: 26g
Dietary fibre: 4g
Sodium: 260mg

 

Dietitian’s Tip:
You can substitute chickpeas with other forms of lean protein, such as lean roasted chicken (cubed), or grilled tofu, or grilled fish.