Chickpea & Feta Bulgur Salad

Loaded with protein and fibre, this salad is the perfect blend of pulses and grains! Thanks to Dr. Catherine Chan and Dr. Rhonda Bell for sharing this recipe from their cookbook, Pure Prairie Eating Plan.

Course Salad

Key Ingredient Chickpeas

Dietary Need Vegetarian

Prep Time 20

Total Time 20

Servings cups (1.5L)

Calories 334

Ingredients

2 cups (500 mL) water
1 cup (250 mL) dry bulgur
1 medium cucumber, diced
1 cup 250 mL cooked or canned chickpeas, drained & rinsed
1/2 cup (125 mL) diced red onion
1/2 cup (125 mL) finely chopped fresh flat-leaf parsley
1/2 cup (125 mL) finely chopped fresh mint
3 Tbsp (45 mL) cider vinegar
2 Tbsp (30 mL) canola oil
2 cloves garlic, minced
1/2 tsp (2 mL) salt
1/2 cup (125 mL) crumbled feta cheese

Instructions

Bring the water to a boil in a medium saucepan over high heat. Add the bulgur, reduce heat to medium-low, cover and simmer 12 minutes or until most of the water has been absorbed.
Meanwhile, combine the remaining ingredients, except the cheese in a large bowl.
Drain the bulgur in a fine mesh sieve and run under cold water to cool quickly. Shake off excess liquid and add to the cucumber mixture. Stir until well blended. Add the cheese and stir until just blended. Let stand 10 minutes to absorb flavours.

Notes

It's important to use a fine mesh sieve. Otherwise the bulgur will slip through the larger holes of the colander or strainer.
Reprinted with permission from the Pure Prairie Eating Plan.

Nutrition