Bulgur Salad with Chickpeas, Feta, and Mint
By GadgetGirl
Ingredients
- 1 1/2 cups water
- 1 cup bulgur
- 1 teaspoon salt
- 2 tablespoons olive oil
- 8 cloves garlic, thinly sliced
- 1/4 cup red wine vinegar
- 1/4 cup olive oil
- 1 teaspoon finely shredded lime peel
- 3 tablespoons lime juice
- 1 teaspoon cracked black pepper
- 3 cups shredded purchased roasted chicken
- 1 15 ounce can can chickpeas or cannellini beans (white kidney beans), rinsed and drained
- 1 cup chopped orange, red and/or yellow sweet pepper
- 4 ounces feta cheese, cubed (about 1 cup)
- 1 cup coarsely chopped fresh flat-leaf Italian parsley
- 1 cup coarsely chopped fresh mint
Details
Servings 6
Preparation time 10mins
Cooking time 55mins
Adapted from BH&G.com
Preparation
Step 1
In a medium saucepan bring water to boiling. Add bulgur and 1/2 tsp. of the salt. Return to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat; let stand 10 minutes or until water is absorbed and bulgur is tender. Transfer to a large bowl.
In a small saucepan heat 2 Tbsp. olive oil over high heat. Add garlic; reduce heat to medium high. Cook and stir until garlic starts to turn golden around the edges. Remove from heat. Stir garlic and oil into bulgur mixture.
For dressing, in a screw-top jar combine red wine vinegar, 1/4 cup olive oil, lime peel, lime juice, remaining 1/2 tsp. salt, and pepper. Cover and shake well. Stir dressing into bulgur mixture. Add chicken, cannellini beans, sweet pepper, feta cheese, 3/4 cup of the parsley, and 3/4 cup of the mint to bulgur mixture; toss to mix well. To serve, top with remaining parsley and mint.
Substitute 2 1/2 cups cooked brown rice or quinoa for the cooked bulgur. Omit step 1; begin with step 2.
Nutrition Facts
Per serving: 467 kcal cal., 24 g fat (6 g sat. fat, 3 g polyunsaturated fat, 13 g monounsatured fat), 79 mg chol., 826 mg sodium, 33 g carb., 9 g fiber, 2 g sugar, 31 g pro.
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