Bulgur and Chickpea Salad

Ingredients

• Bulgur wheat, dry, 1 cup
• Boiling water, 2 cups
• Chickpeas (garbanzos), rinsed and drained, 1 can
• Spring onions, chopped, ¼ cup
• Coriander (cilantro), chopped, 2 sprigs
• Onion, finely chopped, 1 medium
• Mint leaves, chopped, 2 tbsp (Optional)
• Cherry tomatoes, diced, 20

Dressing

• Lemon juice, 6 tbsp (from 1 lemon)
• Olive oil, 2 tbsp
• Salt, ½ tsp
• Black pepper, 1 tsp

Method

1. 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.
2. In the meantime, prepare the dressing by whisking together lemon juice, oil, salt and pepper.
3. 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.

Nutrients per serving
Energy: 155 kcal
Protein: 6g
Total Fat: 4g
Carbohydrate: 26g
Sodium: 260mg
Dietary Fibre: 4g

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.