MEDITERRANEAN BULGUR

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MEDITERRANEAN BULGUR SALAD

Yield: 4

Author: ROOT Mindful Nutrition

Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

Bulgur is a chewy and nutty-tasting grain made from whole wheat kernels that have been parboiled, dried and cracked. In addition to being delicious, it’s super healthy — high in fiber and protein, rich in vitamins and minerals, and low in fat and calories.NOTE: it does contain gluten as it is made from wholewheat. swap for quinoa if you have celiac or are really sensitive to gluten.

Ingredients

• 2 cup bulgur (1/2 tsp salt for cooking)
• 15oz cooked chickpeas (1 can- drained and rinsed)
• 2 spring onion (chopped)
• 1 red bell pepper, diced
• 1 small cucumber (seeded and diced)
• 2 tbsp raisins
• 1/3 cup fresh mint (chopped)
• 1/3 cup fresh parsley (chopped)

lemon & cumin vinaigrette

• 1/4 cup olive oil (cold-pressed, extra-virgin)
• 1/4 cup fresh lemon juice (from 2 lemons)
• 1 large garlic clove (finely minced)
• 1/2 tsp maple syrup
• 1 tsp cumin powder
• 1/2 tsp black pepper (freshly ground)

Instructions

1. Bring a kettle of water to a boil. Place the bulgur in a large bowl with 1/2 tsp salt and 2 1/2 cups boiling water. Cover the bowl with a plate and let sit for 20-25 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
2. Meanwhile, chop all the vegetables.
3. In a large bowl, whisk together the vinaigrette ingredients.
4. Add the cooled bulgur, chickpeas, onion, bell pepper, cucumber, raisins, mint & parsley. Toss well, then taste and adjust seasoning if necessary.
5. Chill until ready to serve or up to two days.

Nutrition Facts

Calories

588.36

Fat (grams)

17.62

Sat. Fat (grams)

2.39

Carbs (grams)

95.2

Fiber (grams)

23.18

Net carbs

72.03

Sugar (grams)

8.72

Protein (grams)

19.39

Sodium (milligrams)

29.43

Cholesterol (grams)

0

Disclaimer: Nutritional information included as part of this recipe is an estimate and provided as a courtesy. Although we’ve attempted to provide accurate data, this information is not a guarantee. Nutritional information was calculated with the help of online calculators. Varying factors such as product types and the way the ingredients are processed change the effective nutritional information in any given recipe.

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