Bulgur Salad with Chickpeas, Feta and Mint

Bulgur Salad with Chickpeas, Feta and Mint

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • cups water

  • 1

    cup bulgur

  • 1

    teaspoon salt

  • 2

    tablespoons olive oil

  • 8

    clovesgarlic, thinly sliced

  • ¼

    cup red wine vinegar

  • ¼

    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 cancan 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

Directions

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. 2. 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. 3. 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. Grain Change-Up Substitute 2 1/2 cups cooked brown rice or quinoa for the cooked bulgur. Omit step 1; begin with step 2. Omit the chicken for a meatless entree or side dish.


Nutrition

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