Bulgur Salad with Chickpeas and Vegetables- Healthy Recipe!
Looking for a healthy and delicious meal? Try our Bulgur Salad with Chickpeas and Vegetables - a perfect combination of nutritious ingredients and vibrant flavors. This easy recipe is packed with protein from chickpeas, fiber from bulgur, and a variety of fresh vegetables to keep you satisfied and energized. Whether you're preparing a quick lunch or a light dinner, this salad is a fantastic choice. Follow our step-by-step guide to make this flavorful and wholesome dish in no time. Don't forget to like, share, and subscribe for more healthy recipes!
🥣Ingredients(Serves:4-6):
1/3 cup bulgur wheat - used cracked bulgur
Water for cooking and soaking Bulgur wheat
(1/3 cup for soaking and 1/2 cup for cooking)
2 cups cooked chickpeas,
-(1 cup dried chickpeas, soaked 12 hour and pressure cooked for 4 whistles)
( or 1 can chickpeas, drained and rinsed)
1 cucumber, diced
1 cup green apple, peeled and chopped
1 cup bell pepper (any color or mixed), diced
1 tomato, seeded and diced (or cherry tomatoes, halved )
1 medium onion, finely chopped
1 cup Spring onion, chopped
1/2 cup fresh parsley, chopped
🥣For dressing:
3 tablespoon olive oil
2-3 tablespoons lemon juice
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper powder
1 teaspoon mustard powder (or use 1 tsp Dijon mustard)
1-2 garlic cloves, finely chopped or minced
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✅✅What is Bulgur?
Bulgur is a nutritious whole grain food made from cracked wheat, typically durum wheat. It undergoes a unique process of partial cooking, drying, and cracking, which gives it a distinct, chewy texture and nutty flavor. It is a common ingredient in Middle Eastern, Mediterranean, and South Asian cuisines.
❗Preparation: Bulgur is parboiled (partially cooked) before packaging, which makes it quick and easy to prepare. It often only requires soaking in hot water for a short period, unlike other grains that need prolonged cooking. If you prefer a softer texture or are using a coarser grind, you can cook it for a few additional minutes. (Here I followed this method, soaking in normal water then cooked)
❗Nutritional Benefits: Bulgur is high in fiber, vitamins, and minerals, making it a nutritious choice. It is also low in fat and calories, and provides a good amount of protein.
❗Culinary Uses: It is used in a variety of dishes, such as salads (like tabbouleh), pilafs, soups, and as a side dish. Its chewy texture and nutty flavor make it a versatile ingredient.
❗Types: Bulgur comes in different grinds, from fine to coarse. Fine bulgur is typically used in salads and tabbouleh, while coarser grinds are used in pilafs and soups.
❗Health Benefits: Consuming bulgur can support digestive health due to its high fiber content, and it may also help regulate blood sugar levels and promote heart health.
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2 окт 2024
