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Recipe

Bulgur & Chickpea Salad with Sun-Dried Tomatoes, Feta & Mint

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Scott Phillips

Servings: six as a side dish.

The freshness of herbs, the tang of feta, and the intensity of sun-dried tomatoes give wheaty bulgur a bright boost. And the grain’s crunchy-tender texture makes it a satisfying, quick side dish, ideal for serving alongside pan-seared or grilled lamb chops. In the summertime, I like to substitute fresh tomatoes for the sun-dried.

Ingredients

  • Kosher salt
  • 1-1/2 cups medium bulgur
  • 1-1/2 cups canned chickpeas, rinsed and drained
  • 1/2 tsp. ground cumin
  • 1/4 cup extra-virgin olive oil
  • 6 oz. feta, coarsely crumbled
  • 1/2 cup finely sliced sun-dried tomatoes (if not oil-packed, rehydrate)
  • 1 small cucumber, peeled, seeded, and chopped into small dice
  • 3 Tbs. chopped fresh flat-leaf parsley
  • 3 Tbs. chopped fresh mint
  • Freshly ground black pepper
  • Juice from 1/2 lemon (about 2 Tbs.); more to taste
  • 1 lemon, sliced into wedges

Nutritional Information

      Nutritional Sample Size based on six servings
      Calories (kcal) : 320
      Fat Calories (kcal): 140
      Fat (g): 16
      Saturated Fat (g): 6
      Polyunsaturated Fat (g): 1
      Monounsaturated Fat (g): 8
      Cholesterol (mg): 25
      Sodium (mg): 620
      Carbohydrates (g): 38
      Fiber (g): 8
      Protein (g): 11

Preparation

  • In a small pan, bring 3 cups salted water to a boil. Put the bulgur in a medium heatproof bowl and pour the boiling water over the bulgur. When the water is absorbed and the bulgur is al dente (after about 15 minutes), drain the bulgur and let it rest for 10 to 20 minutes. Fluff it with a fork and combine it with the chickpeas in a large bowl. Add the cumin and 3 Tbs. of the olive oil and toss. Stir in the feta, sun-dried tomatoes, cucumber, parsley, and mint; season to taste with salt and pepper. Add the lemon juice to taste. Let sit for 15 minutes; taste and add more salt or lemon juice, if needed. Drizzle with the remaining 1 Tbs. olive oil and serve at room temperature with the lemon wedges on the side.

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