Bulgur, Garbanzo Bean, and Cucumber Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Bulgur, Garbanzo Bean, and Cucumber Salad
35 min.
6
475kcal

Suggestions


Looking for a refreshing and nutritious dish that’s perfect for any occasion? Look no further than this delightful Bulgur, Garbanzo Bean, and Cucumber Salad! Bursting with vibrant flavors and textures, this salad is not only a feast for the eyes but also a powerhouse of health benefits. With a health score of 62, it’s a fantastic choice for those seeking a vegetarian, vegan, gluten-free, and dairy-free option that doesn’t compromise on taste.

This salad combines the nutty goodness of whole grain bulgur with protein-packed garbanzo beans, juicy cherry tomatoes, and crisp cucumber, all enhanced by the aromatic freshness of dill. The addition of roasted red peppers adds a subtle sweetness, while a zesty dressing made from white balsamic vinegar and olive oil ties all the ingredients together beautifully. Ready in just 35 minutes, it’s an ideal side dish for summer barbecues, picnics, or even a light lunch.

Each serving is not only satisfying but also provides a balanced caloric breakdown, making it a guilt-free indulgence. With 475 calories per serving, you can enjoy this salad knowing you’re nourishing your body with wholesome ingredients. So, gather your friends and family, and let this Bulgur, Garbanzo Bean, and Cucumber Salad steal the spotlight at your next meal!

Ingredients

  • 30 ounce garbanzo beans drained canned (chickpeas)
  • pint and/or cherry tomatoes red yellow
  • cup cucumber diced english unpeeled
  • 0.7 cup optional: dill fresh packed chopped ()
  • tablespoon ground cumin 
  • tablespoons olive oil 
  • 11 ounces oats whole
  • cup roasted peppers diced red
  • 0.3 cup balsamic vinegar white

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Cook bulgur in large saucepan of boilingsalted water until just tender, 10 to 12minutes.
  2. Drain. Rinse with cold water tocool; drain well.
  3. Transfer to large bowl.
  4. Addgarbanzos and next 4 ingredients.
  5. Whisk vinegar and cumin in small bowl.
  6. Whisk in oil. Season dressing with salt andpepper; pour over bulgur to coat salad.Season with salt and pepper.
  7. Per serving: 458 calories, 16 g fat, 15 g fiber
  8. Bon Appétit

Nutrition Facts

Calories475kcal
Protein12.62%
Fat38.1%
Carbs49.28%

Properties

Glycemic Index
31.72
Glycemic Load
26.06
Inflammation Score
-8
Nutrition Score
24.669130366781%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.27mg
Kaempferol
0.73mg
Myricetin
0.04mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:475.36kcal
23.77%
Fat:20.93g
32.19%
Saturated Fat:2.86g
17.86%
Carbohydrates:60.92g
20.31%
Net Carbohydrates:48.59g
17.67%
Sugar:2.65g
2.95%
Cholesterol:0mg
0%
Sodium:741.22mg
32.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.6g
31.19%
Manganese:3.66mg
182.79%
Magnesium:201.1mg
50.27%
Fiber:12.32g
49.3%
Vitamin B6:0.83mg
41.67%
Phosphorus:399.61mg
39.96%
Iron:5.94mg
33%
Selenium:20.97µg
29.95%
Vitamin C:23.31mg
28.26%
Copper:0.55mg
27.7%
Vitamin B1:0.38mg
25.36%
Folate:90.5µg
22.62%
Potassium:726.32mg
20.75%
Zinc:3.05mg
20.31%
Vitamin E:2.42mg
16.13%
Calcium:118.57mg
11.86%
Vitamin A:574.31IU
11.49%
Vitamin K:11.74µg
11.18%
Vitamin B5:0.96mg
9.62%
Vitamin B3:1.8mg
9.02%
Vitamin B2:0.15mg
8.94%
Source:Epicurious