Bulgur and Chickpea Salad with Raisins

This fiber-rich salad combines complex carbohydrates from bulgur and plant-based protein from chickpeas, making it an excellent energy-boosting meal prep option.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 1/4 cups water
• 1 cup bulgur · 144 kcal in the whole recipe
• 1 teaspoon dried parsley · 4 kcal in the whole recipe
• 1/3 tablespoon onion, minced · 2 kcal in the whole recipe
• 1 teaspoon low-sodium soy sauce · 3 kcal in the whole recipe
• 1/2 cup scallions, chopped · 20 kcal in the whole recipe
• 1/2 cup raisins · 278 kcal in the whole recipe
• 1/2 cup carrots, chopped · 34 kcal in the whole recipe
• 3/4 cup canned low-sodium chickpeas, drained and rinsed · 366 kcal in the whole recipe
• 2 tablespoons olive oil · 312 kcal in the whole recipe
• 2 tablespoons lemon juice · 8 kcal in the whole recipe
• 1 tablespoon low-sodium soy sauce · 10 kcal in the whole recipe
• 1 garlic clove, minced · 7 kcal in the whole recipe
• black pepper to taste (optional)

Method

1. Bring the water to a boil in a medium saucepan, then stir in the bulgur, dried parsley, minced onion, and 1 teaspoon of soy sauce.

   

2. Cover the saucepan, reduce the heat, and let it simmer for 15 to 20 minutes until all the water is absorbed and the bulgur is tender.

   

3. Remove the pan from the heat, let the bulgur cool completely, and then gently fluff it with a fork.

   

4. In a small bowl, whisk together the olive oil, lemon juice, remaining soy sauce, minced garlic, and black pepper to create the dressing.

   

5. Pour the dressing over the cooled bulgur, then stir in the chopped scallions, raisins, carrots, and chickpeas until well combined.

   

6. Cover and chill the salad in the refrigerator for several hours before serving to allow the flavors to meld beautifully.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.