Chickpea Tabbouleh
1
Salad Ingredients: ½ cup fine bulgur wheat Hot water to cover and soak bulgur 2 bunches (about ½ lb) fresh parsley, thick stems removed 4 Tbsp minced fresh mint ½ cup peeled, seeded, and diced cucumber 3 scallions, finely minced 3 small tomatoes, diced (about 2 ½ cups) ½ medium red bell pepper, seeded and diced (about ½ a cup) 1 cup canned chickpeas, drained and rinsed Vinaigrette Ingredients: 3 Tbsp fresh lemon juice 3 Tbsp olive oil ¼ tsp salt Ground pepper to taste 1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur to cover, and let soak about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl. 2. Chop the parsley to a medium-fine consistency (should not look pureed). Add the parsley to the bulgur and add all the remaining salad ingredients. Cover and set aside. 3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to salad; taste and adjust any seasonings. Best if let sit a few hours in the fridge for the flavors to meld. The Quality Care You Want. Close By. Decatur County Memorial Hospital Nutrition: 95 calories, 4.5g fat, 3g protein, 12g carbohydrate, 3g fiber Makes 10 servings (1 cup each) Chickpea Tabbouleh facebook.com/DCMHgreensburg www.dcmh.net/HealthyRecipes
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Transcript of Chickpea Tabbouleh
Salad Ingredients:
½ cup fine bulgur wheat
Hot water to cover and soak bulgur
2 bunches (about ½ lb) fresh parsley, thick stems removed
4 Tbsp minced fresh mint
½ cup peeled, seeded, and diced cucumber
3 scallions, finely minced
3 small tomatoes, diced (about 2 ½ cups)
½ medium red bell pepper, seeded and diced (about ½ a cup)
1 cup canned chickpeas, drained and rinsed
Vinaigrette Ingredients:
3 Tbsp fresh lemon juice
3 Tbsp olive oil
¼ tsp salt
Ground pepper to taste
1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur to cover, and let soak about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
2. Chop the parsley to a medium-fine consistency (should not look pureed). Add the parsley to the bulgur and add all the remaining salad ingredients. Cover and set aside.
3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to salad; taste and adjust any seasonings. Best if let sit a few hours in the fridge for the flavors to meld.
The Quality Care You Want. Close By.
Decatur County Memorial Hospital
Nutrition:95 calories, 4.5g fat, 3g protein, 12g
carbohydrate, 3g fiber
Makes 10 servings (1 cup each)
Chickpea Tabbouleh
facebook.com/DCMHgreensburg
www.dcmh.net/HealthyRecipes
