Bulgur Salad with Garbanzo Beans, Feta, and Plum Tomatoes

Vegetarian
Health score
49%
Bulgur Salad with Garbanzo Beans, Feta, and Plum Tomatoes
45 min.
4
334kcal

Suggestions


Discover the vibrant flavors of our Bulgur Salad with Garbanzo Beans, Feta, and Plum Tomatoes—a delightful dish that perfectly balances nutrition and taste. This vegetarian salad is not only a feast for the eyes with its colorful ingredients, but it also packs a punch of protein and fiber, making it an ideal choice for a healthy lunch or a satisfying side dish.

In just 45 minutes, you can whip up this refreshing salad that serves four, making it perfect for family gatherings or meal prep for the week ahead. The nutty texture of bulgur pairs beautifully with the creamy feta and the hearty garbanzo beans, while the fresh herbs—Italian parsley and mint—add a burst of flavor that will leave your taste buds dancing. The addition of juicy plum tomatoes and a zesty lemon dressing elevates this dish, making it a standout on any table.

Whether you're looking for a light main course or a complement to your favorite grilled dishes, this Bulgur Salad is versatile enough to fit any occasion. With only 334 calories per serving, you can indulge guilt-free. So, roll up your sleeves and get ready to impress your friends and family with this delicious, wholesome salad that celebrates the best of vegetarian cooking!

Ingredients

  • 0.3 cup parsley fresh italian chopped
  • cups water 
  • cup bulgur 
  • 0.3 cup mint leaves fresh chopped
  • 0.5 cup spring onion chopped
  • teaspoon salt 
  • teaspoons lemon zest grated
  • 15.5 ounce garbanzo beans rinsed drained canned (chickpeas)
  • cup plum tomatoes diced
  • tablespoons juice of lemon fresh
  • 0.5 cup feta cheese crumbled
  • 1.5 tablespoons olive oil 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring 2 cups water to boil in medium saucepan.
  2. Remove from heat; add bulgur and salt and stir to blend. Cover and let stand until bulgur is just tender, about 20 minutes.
  3. Drain well, pressing to extract excess water.
  4. Transfer bulgur to large bowl; cool.
  5. Mix in remaining ingredients. Season with salt and pepper and serve.
  6. *Also called cracked wheat; available at natural foods stores and supermarkets.
  7. Per serving: calories, 313; total fat, 11 g; saturated fat, 4 g; cholesterol, 17 mg
  8. Bon Appétit

Nutrition Facts

Calories334kcal
Protein15.32%
Fat31.06%
Carbs53.62%

Properties

Glycemic Index
54.08
Glycemic Load
14.54
Inflammation Score
-8
Nutrition Score
25.139130447222%

Flavonoids

Eriodictyol
1.71mg
Hesperetin
2.01mg
Naringenin
0.56mg
Apigenin
10.98mg
Luteolin
0.54mg
Kaempferol
0.3mg
Myricetin
0.82mg
Quercetin
1.73mg

Nutrients percent of daily need

Calories:334.49kcal
16.72%
Fat:12.14g
18.67%
Saturated Fat:3.56g
22.28%
Carbohydrates:47.13g
15.71%
Net Carbohydrates:34.25g
12.46%
Sugar:2.36g
2.62%
Cholesterol:16.69mg
5.56%
Sodium:1121.58mg
48.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.46g
26.92%
Vitamin K:116.71µg
111.15%
Manganese:2.11mg
105.65%
Fiber:12.88g
51.51%
Vitamin B6:0.79mg
39.5%
Vitamin C:24.05mg
29.15%
Phosphorus:281.55mg
28.15%
Magnesium:107.15mg
26.79%
Vitamin A:1297.75IU
25.95%
Copper:0.38mg
18.92%
Folate:74.04µg
18.51%
Calcium:180.04mg
18%
Iron:3.23mg
17.95%
Potassium:550.39mg
15.73%
Zinc:2.24mg
14.93%
Vitamin B2:0.25mg
14.92%
Vitamin B3:2.68mg
13.4%
Vitamin B1:0.18mg
12.31%
Vitamin B5:0.99mg
9.88%
Selenium:5.91µg
8.45%
Vitamin E:1.26mg
8.37%
Vitamin B12:0.32µg
5.28%
Source:Epicurious