Moroccan-Spiced Bulgur and Chickpea Salad

Vegetarian
Vegan
Dairy Free
Health score
40%
Moroccan-Spiced Bulgur and Chickpea Salad
45 min.
4
371kcal

Suggestions


Discover the vibrant flavors of North Africa with this Moroccan-Spiced Bulgur and Chickpea Salad, a perfect side dish that dazzles with color and taste. This vegetarian, vegan, and dairy-free recipe is not only a culinary adventure but also a wholesome choice packed with nutrients. In just 45 minutes, you can create a dish that serves four, making it ideal for family dinners, potlucks, or meal prep.

The nutty bulgur, rich in fiber, is perfectly complemented by the earthy chickpeas and the sweetness of dried cranberries, all enhanced by the zesty kick of lime juice and fragrant spices like cumin and coriander. Fresh mint adds a delightful aromatic touch, while toasted almonds offer crunch and nuttiness, completing this delightful medley.

This salad is versatile enough to stand alone or to pair beautifully with grilled vegetables or your favorite protein. The combination of textures and flavors provides a satisfying and healthy option that leaves you feeling full and energized—without sacrificing taste. Not to mention, it’s a feast for the eyes, featuring an array of colorful ingredients that beckon to be enjoyed.

Whether you're a seasoned chef or a kitchen novice, this Moroccan-Spiced Bulgur and Chickpea Salad is an easy and rewarding recipe that brings a taste of exotic cuisine to your table, making it an unforgettable addition to your culinary repertoire.

Ingredients

  • 0.5 cup matchstick-cut carrots 
  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups bulgur uncooked
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • 0.3 cup cranberries dried
  • tablespoon olive oil extravirgin
  • teaspoons mint leaves fresh chopped
  • 0.3 teaspoon ground coriander 
  • 0.3 teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • 0.5 teaspoon salt 
  • tablespoons slivered almonds toasted
  • cups water boiling

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 6 ingredients in a large bowl, stirring with a whisk; set aside.
  2. Combine boiling water and bulgur in a large bowl. Cover and let stand 20 minutes or until liquid is absorbed.
  3. Add bulgur, carrots, and remaining ingredients to juice mixture, and toss well to coat. Cover and chill.

Nutrition Facts

Calories371kcal
Protein13.14%
Fat23.28%
Carbs63.58%

Properties

Glycemic Index
33.58
Glycemic Load
16.74
Inflammation Score
-9
Nutrition Score
20.385652251866%

Flavonoids

Cyanidin
0.25mg
Delphinidin
0.01mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.28mg
Hesperetin
1.01mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.2mg
Kaempferol
0.03mg
Myricetin
0.24mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:371.35kcal
18.57%
Fat:10.2g
15.69%
Saturated Fat:1.12g
6.99%
Carbohydrates:62.69g
20.9%
Net Carbohydrates:47.23g
17.17%
Sugar:8.81g
9.78%
Cholesterol:0mg
0%
Sodium:623.58mg
27.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.95g
25.9%
Manganese:2.57mg
128.46%
Fiber:15.46g
61.83%
Vitamin A:2237.17IU
44.74%
Vitamin B6:0.72mg
35.77%
Magnesium:131.66mg
32.92%
Phosphorus:272.19mg
27.22%
Copper:0.45mg
22.52%
Vitamin E:2.69mg
17.96%
Iron:3.11mg
17.27%
Vitamin B3:2.97mg
14.86%
Potassium:466.39mg
13.33%
Zinc:1.97mg
13.1%
Folate:48.9µg
12.22%
Vitamin B1:0.17mg
11.27%
Vitamin B2:0.17mg
9.83%
Vitamin B5:0.95mg
9.53%
Calcium:89.05mg
8.91%
Selenium:3.84µg
5.49%
Vitamin K:5.54µg
5.28%
Vitamin C:3.97mg
4.82%
Source:My Recipes