Bulgur, Vegetable & Chickpea Salad

This colorful salad combines fiber-rich whole grain bulgur and plant-based protein from chickpeas to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 1 medium onion, chopped · 45 kcal in the whole recipe
• 1 cup broccoli, chopped · 32 kcal in the whole recipe
• 1 cup carrots, shredded · 48 kcal in the whole recipe
• 1 small green pepper, chopped · 21 kcal in the whole recipe
• 1/3 cup fresh parsley, chopped · 8 kcal in the whole recipe
• 1 teaspoon canola oil · 46 kcal in the whole recipe
• 1 1/2 cups dry bulgur · 696 kcal in the whole recipe
• 2 cups low-sodium chicken broth · 30 kcal in the whole recipe
• 1 cup low-sodium canned chickpeas, drained · 275 kcal in the whole recipe

Method

1. Heat the canola oil in a large skillet over medium-high heat, then sauté the chopped onion until soft.

   

2. Add the bulgur to the skillet and stir well to coat with the oil, then pour in the chicken broth and bring to a boil.

   

3. Lower the heat, stir in the chopped broccoli, carrots, green pepper, and drained chickpeas.

   

4. Cover and cook for about 10 minutes, or until all the liquid is absorbed.

   

5. Remove from heat, stir in the fresh parsley, and serve warm or chilled.

   

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