Serves 8
150 cal · 35 min
Bulgur Wheat, Veggie & Chickpea Salad
Recipe GLPR2daf22ab3efba2
A hearty, wholesome grain salad combining nutty bulgur wheat with tender chickpeas, fresh vegetables, and aromatic herbs. This colorful mix of broccoli, carrots, bell pepper, and onion is tossed together in a flavorful broth-based pilaf, then finished with bright parsley. Serve it warm for a comforting side dish or chill it for a refreshing salad perfect for meal prep or potlucks.
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Ingredients
1 medium onion, chopped
1 cup broccoli florets, chopped
1 cup carrots, shredded
1 small bell pepper (green, red, or yellow), chopped
1/3 cup fresh parsley, chopped (or 2 tablespoons dried)
1 teaspoon canola oil
1 1/2 cups dry bulgur wheat
2 cups low-sodium vegetable broth
1 cup low-sodium canned chickpeas, drained
Directions
Wash your hands thoroughly with soap and water before beginning.
Rinse the fresh vegetables under cool running water. Chop the onion, broccoli florets, carrots, and bell pepper into bite-sized pieces. Chop the fresh parsley (if using fresh rather than dried) and set aside.
Heat the canola oil in a large skillet over medium-high heat for about 1 minute until shimmering.
Add the chopped onion to the hot oil and cook, stirring occasionally, for 3 to 4 minutes until the onion becomes translucent and soft.
Pour the dry bulgur wheat into the skillet with the onions and stir constantly for 1 to 2 minutes to coat the grains evenly with oil.
Add the 2 cups of vegetable broth to the skillet and bring the mixture to a boil over medium-high heat, stirring once or twice.
Once the broth reaches a boil, reduce the heat to low. Add the chopped broccoli, shredded carrots, diced bell pepper, and drained chickpeas to the skillet. Stir well to combine.
Simmer for 10 minutes, or until the bulgur is tender and all the liquid has been absorbed. You should not see any standing liquid in the pan.
Remove the skillet from heat and stir in the fresh parsley (or dried parsley if you are using it) until well incorporated.
Serve the salad warm as a side dish, or allow it to cool to room temperature and then chill in the refrigerator for at least 1 hour before serving cold as a salad.
