Bulgur & Chickpea Greek Salad
Bulgur & Chickpea Greek Salad
Bulgur is actually whole wheat grains (wheat berries) that have been pre-boiled, and then cracked, so it cooks quite quickly compared to other whole grains. Along with the chickpeas, it adds a little bit of fibre, protein and heft to the traditional Greek salad If sodium is a concern, use water instead of broth and be sure to use no-salt-added canned chickpeas (or cook your own!)
Author: Allyson Connors, dietetic intern
Recipe type: Salad, Vegetarian
Cuisine: Greek
Makes: 6-8
Ingredients
Bulgur
2 Tbsp (30 mL) olive oil
2 cups (500 mL) bulgur
3 cups (750 mL) low-sodium vegetable broth or water
Salad
½ cup (125 mL) finely chopped fresh herbs (basil, chives, oregano and/or parsley)
Zest and juice of 1 lemon
2 Tbsp (30 mL) olive oil
1 can (19 fl oz/540 mL) chickpeas, preferrably no-salt-added, rinsed and drained (or 2 cups cooked)
2 bell peppers, diced (try buying bell peppers that are different colours from each other, if possible)
1 English cucumber, diced
1 tomato, diced
½ cup (125 mL) crumbled feta cheese
Salt and freshly cracked black pepper, to taste
Instructions
Heat olive oil over medium-high heat in a large saucepan. Add bulgur and cook, stirring, until bulgur is well-coated in olive oil and it is beginning to look toasted, about 2 minutes. Add the broth or water and bring to a boil. Lower heat and simmer, uncovered, for 15 minutes, stirring occasionally. Remove from heat and let stand, covered, until all the water has been absorbed and the kernels are fully cooked. Let it cool, uncovered, to room temperature. (You may put it in the fridge to help speed up the process.)
Once the bulgur has cooled, stir in chopped herbs, lemon zest and juice, and olive oil. Fold in chickpeas, diced vegetables and feta. Season with salt and pepper, to taste. Refrigerate until ready to serve.
Notes
Can be kept in an airtight container in the refrigerator for up to 3 days.