Bulgar and Bean Salad

Filed Under: Recipes

Bulgar and Bean Salad

A Heart-Healthy Salad Recipe

  • 2 cups water
  • 1 cup bulgar (cracked wheat)
  • 1 tsp. sea salt
  • 1 15 ½ ounce can chickpeas, drained and rinsed
  • 1 ½ cup plum tomatoes
  • ½ cup crumbled feta cheese
  • 1/3 cup chopped green onions
  • ¼ cup chopped fresh mint
  • ¼ cup chopped fresh parsley
  • 3 Tbsp. fresh squeezed lemon juice
  • 2 Tbsp. olive oil
  • 2 tsp. grated lemon peel
  • Sea salt and pepper to taste

In a medium saucepan, bring the water to a boil. Add the bulgar and salt, stir to blend, cover and remove from the heat. Allow bulgar to stand, covered, for about 20 minutes until the bulgar is tender. Drain the liquid from the pan, pressing out all excess water. Place the bulgar in a large mixing bowl and cool to room temperature. Mix in the remaining ingredients, and season with salt and pepper to taste.

Makes 4 servings.

Nutrition Facts (per serving): Calories 384, Fat 13 g, Sodium 1,029 mg, Carbs 58 g, Fiber 13 g, Protein 13 g

See more heart-healthy salad recipes or search all heart-healthy recipes.

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