Bulgur Garbanzo Bean And Cucumber Salad Food

BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL

Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill image

With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Provided by Jennifer Segal

Categories Salads

Time 40m

Yield 4 to 6 as a side dish (2 to 3 as a main course)

Number Of Ingredients 14

Ingredients

1 cup bulgur
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 small English (or hothouse) cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 15-ounce can chickpeas, drained and rinsed

Steps:

Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.

Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg

BULGUR CHICKPEA SALAD

Bulgur Chickpea Salad image

This tabbouleh salad variation is a meal in itself.

Provided by NIBLETS

Categories Salad Beans

Time 2h40m

Yield 7

Number Of Ingredients 10

Ingredients

1 cup bulgur
2 cups boiling water
½ cup vegetable oil
½ cup fresh lemon juice
salt to taste
ground black pepper to taste
1 cup chopped green onions
1 (15 ounce) can garbanzo beans, drained
1 cup chopped fresh parsley
1 cup grated carrots

Steps:

In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature.
In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork.
Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbanzo beans in this order on top of the bulgur: green onions, garbanzo beans, parsley, and carrots on top. Cover, and refrigerate. Toss salad just before serving.

Nutrition Facts : Calories 273.4 calories, Carbohydrate 28.8 g, Fat 16.6 g, Fiber 6.6 g, Protein 5.2 g, SaturatedFat 2.1 g, Sodium 143.1 mg, Sugar 1.7 g

CUCUMBER AND GARBANZO BEAN SALAD

Cucumber and Garbanzo Bean Salad image

Make and share this Cucumber and Garbanzo Bean Salad recipe from Food.com.

Provided by Lori Bailey

Categories Low Protein

Time 10m

Yield 6-8 serving(s)

Number Of Ingredients 12

Ingredients

1 (15 ounce) can garbanzo beans, drained
1 medium cucumber, sliced and quartered
1/3 cup chopped red onion
1/4 cup minced parsley
1/2 cup sliced olive
3 tablespoons vegetable oil
3 tablespoons red wine vinegar
1 tablespoon sugar
1 tablespoon lemon juice
2 garlic cloves, minced
1/4 teaspoon salt
1/8 teaspoon ground pepper

Steps:

In a medium bowl, combine beans, cucumber, onion, parsley and olives.
In another bowl or jar combine remaining ingredients, mix well.
Pour over salad and toss.
Serve immediately or chill for up to 24 hours.

Nutrition Facts : Calories 181, Fat 8.9, SaturatedFat 1.1, Sodium 394.7, Carbohydrate 22.2, Fiber 4, Sugar 3.4, Protein 4.2

GARBANZO CUCUMBER SALAD

Garbanzo Cucumber Salad image

This crisp, refreshing salad is great for a barbecue or potluck.-Sharon Semph, Victorville, California

Provided by Taste of Home

Categories Lunch

Time 10m

Yield 8 servings.

Number Of Ingredients 13

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 medium cucumber, sliced and quartered
1/2 cup sliced ripe olives
1/3 cup chopped red onion
1/4 cup minced fresh parsley
3 tablespoons canola oil
3 tablespoons red wine vinegar
1 tablespoon sugar
1 tablespoon lemon juice
2 garlic cloves, minced
1/2 teaspoon grated lemon zest
1/4 teaspoon salt, optional
1/8 teaspoon pepper

Steps:

In a medium bowl, combine beans, cucumber, olives, onion and parsley. In a jar with tight-fitting lid, combine remaining ingredients; shake well. Pour over vegetables and toss. Serve immediately or chill up to 24 hours.

Nutrition Facts :

BULGUR, GARBANZO BEAN, AND CUCUMBER SALAD

Bulgur, Garbanzo Bean, and Cucumber Salad image

Provided by Bon Appétit Test Kitchen

Categories Bean Picnic Vegetarian Quick & Easy Low Cal High Fiber Dinner Cucumber Chickpea Healthy Low Cholesterol Potluck Bulgur Bon Appétit Vegan Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher

Yield Makes 6-main course servings

Number Of Ingredients 9

Ingredients

2 cups whole grain quick-cooking bulgur (11 to 12 ounces)
2 15- to 16-ounce cans garbanzo beans (chickpeas), drained
2 1/2-pint containers small red and/or yellow cherry tomatoes
1 cup diced unpeeled English hothouse cucumber
1 cup diced roasted red peppers from jar
2/3 cup (packed) chopped fresh dill
1/4 cup white balsamic vinegar
1 tablespoon ground cumin
6 tablespoons olive oil

Steps:

Cook bulgur in large saucepan of boiling salted water until just tender, 10 to 12 minutes. Drain. Rinse with cold water to cool; drain well. Transfer to large bowl. Add garbanzos and next 4 ingredients.
Whisk vinegar and cumin in small bowl. Whisk in oil. Season dressing with salt and pepper; pour over bulgur to coat salad. Season with salt and pepper.

TABBOULEH WITH GARBANZO BEANS

Tabbouleh with Garbanzo Beans image

Traditional tabbouleh becomes a hearty salad when garbanzo beans, cucumbers and bell pepper are added to the tender bulgur wheat.

Provided by Betty Crocker Kitchens

Categories Lunch

Time 1h15m

Yield 4

Number Of Ingredients 14

Ingredients

1 1/2 cups boiling water
3/4 cup uncooked bulgur wheat
3 medium tomatoes, chopped (2 1/4 cups)
8 medium green onions, chopped (1/2 cup)
1 medium green bell pepper, chopped (1 cup)
1 cup chopped cucumber
3/4 cup chopped fresh parsley
3 tablespoons chopped fresh or 1 tablespoon dried mint leaves, crushed
1 can (15 oz) Progresso™ chickpeas (garbanzo beans), drained
1/4 cup lemon juice
1 tablespoon olive or vegetable oil
3/4 teaspoon salt
1/4 teaspoon pepper
3 cloves garlic, finely chopped

Steps:

In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
In tightly covered container, shake all dressing ingredients.
Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur. Pour dressing over tabbouleh; toss.

Nutrition Facts : Calories 340, Carbohydrate 56 g, Cholesterol 0 mg, Fat 1, Fiber 14 g, Protein 14 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 600 mg, Sugar 6 g, TransFat 0 g

TURKEY & BULGUR SALAD

Turkey & Bulgur Salad image

Cranberry juice concentrate gives this wonderful luncheon salad a burst of flavor. Carole likes to line a serving platter with lettuce leaves and mound the salad in the center for a pretty presentation. Carole Resnick - Cleveland, Ohio

Provided by Taste of Home

Categories Lunch

Time 25m

Yield 6 servings.

Number Of Ingredients 14

Ingredients

1-1/2 cups reduced-sodium chicken broth
1/2 cup water
1 cup bulgur
2 cups cubed cooked turkey breast
1 small cucumber, finely chopped
1 cup garbanzo beans or chickpeas, rinsed and drained
3 green onions, thinly sliced
1/4 cup sliced ripe olives
3 tablespoons dried cranberries
1/4 cup olive oil
3 tablespoons lime juice
2 tablespoons thawed cranberry juice concentrate
1 cup cherry tomatoes, halved
3 tablespoons minced fresh parsley

Steps:

In a small saucepan, bring broth and water to a boil. Place bulgur in a large bowl. Stir in broth mixture. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain. Stir in the turkey, cucumber, beans, onions, olives and cranberries., In a small bowl, whisk the oil, lime juice and cranberry juice concentrate. Stir into bulgur mixture. Add tomatoes and parsley; gently toss to coat. Serve at room temperature or chilled.

Nutrition Facts : Calories 302 calories, Fat 11g fat (2g saturated fat), Cholesterol 40mg cholesterol, Sodium 283mg sodium, Carbohydrate 32g carbohydrate (6g sugars, Fiber 7g fiber), Protein 20g protein. Diabetic Exchanges

BULGUR SALAD

Bulgur Salad image

This bulgur salad with tomatoes, cucumber, and bell peppers is super fresh, healthy, and light. It makes the perfect lunch and it's ready in less than 20 minutes!

Provided by Sina

Categories Salad Side Dish

Number Of Ingredients 13

Ingredients

2 cups fine bulgur
4 tablespoons tomato paste
4 cups vegetable broth
1 bunch parsley
1 bunch mint
juice of one lemon
1/2 large cucumber, chopped
4 tomatoes, chopped
4 tablespoons olive oil
1 yellow bell pepper, chopped
1 red bell pepper, chopped
salt, to taste
black pepper, to taste

Steps:

Add the bulgur to a small pot together with the tomato paste.
Add the vegetable broth and bring to a boil. Turn off the heat and let it soak for 10 minutes.
In the meanwhile, chop the cucumber, the tomato, and the bell pepper. Cut the green onions into rings.
Finely chop the fresh parsley and the mint.
Squeeze the lemon. Set the juice aside.
Stir the cooked bulgur.
Add the chopped tomatoes, cucumber, bell pepper, green onion, parsley, mint, olive oil, and lemon juice. Season with salt and pepper.
Serve immediately or store in the fridge for later.

Nutrition Facts : Calories 485 kcal, Carbohydrate 81 g, Protein 14 g, Fat 16 g, SaturatedFat 2 g, Sodium 1677 mg, Fiber 19 g, Sugar 16 g, ServingSize 1 serving

BULGUR-AND-CHICKPEA SALAD

Bulgur-and-Chickpea Salad image

This quick-cooking, whole-grain side is good with broiled salmon, roast chicken and Balsamic Steak with Garlic Zucchini.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Number Of Ingredients 8

Ingredients

1 cup bulgur
2 cups boiling water
1 can (15.5 ounces) chickpeas
1 tablespoon lemon zest and 2 tablespoons juice
3 tablespoons extra-virgin olive oil
1/4 cup roughly chopped fresh dill
1/2 cup crumbled feta (2 ounces)
Salt and pepper

Steps:

In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

Nutrition Facts : Calories 383 g, Fat 15 g, Fiber 12 g, Protein 12 g, SaturatedFat 4 g

BULGUR SALAD WITH GARBANZO BEANS, FETA, AND PLUM TOMATOES

Bulgur Salad with Garbanzo Beans, Feta, and Plum Tomatoes image

Categories Salad Tomato Quick & Easy Feta Lemon Mint Chickpea Summer Parsley Bulgur Bon Appétit

Yield Makes 4 main-course servings

Number Of Ingredients 12

Ingredients

2 cups water
1 cup bulgur*
1 teaspoon salt
1 15 1/2-ounce can garbanzo beans (chickpeas), rinsed, drained
1 cup diced plum tomatoes
1/2 cup crumbled feta cheese
1/2 cup chopped green onions
1/3 cup chopped fresh mint
1/3 cup chopped fresh Italian parsley
3 tablespoons fresh lemon juice
1 1/2 tablespoons olive oil
2 teaspoons grated lemon peel

Steps:

Bring 2 cups water to boil in medium saucepan. Remove from heat; add bulgur and salt and stir to blend. Cover and let stand until bulgur is just tender, about 20 minutes. Drain well, pressing to extract excess water. Transfer bulgur to large bowl; cool. Mix in remaining ingredients. Season with salt and pepper and serve.
*Also called cracked wheat; available at natural foods stores and supermarkets.

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