Bulgur and Garbanzo Salad with Cucumber and Cherry Tomatoes

9 Oct

In the continued effort to eat more fiber, I have been exploring the world of whole grains.  In other words, I am the geek who takes too long reading labels in the bulk foods section.  Bulgur wheat is a whole grain popular in Middle Eastern cuisine that is partially preprepared (parboiled) and dried.  Due to its quick cooking nature, bulgur makes for an excellent substitute for cous cous while offering more fiber and protein per serving.  Bulgur has a slightly chewier texture than cous cous, and lends a nutty flavor to add complexity to a simple side dish.

This bulgur and garbanzo salad with cucumber and cherry tomatoes took less than 30 minutes to prepare, an easy weekend task for a week’s worth of brown bag lunches.  While refreshing and filling on its own as a vegetarian main dish, it also worked well as a side dish to achiote marinated grilled chicken breasts.  With its portable nature, this salad will also be my next potluck contribution to a backyard get-together.

Recipe yields 4 main dish servings (or 6-8 side dish servings).

1 cup dry bulgur wheat
1-15.5 oz can garbanzo beans (chickpeas), drained, rinsed, and patted dry
1 pint container cherry tomatoes (I prefer the yellow variety because I think they’re a touch sweeter than the red ones)
2 baby (pickling) cucumbers, sliced into half moons (or use 1 English cucumber, unpeeled)
1/4 cup Italian roasted red peppers (from jar), drained and diced
4-5 sprigs fresh dill, chopped
*1/2 cup crumbled feta cheese
1 tbsp champagne or white wine vinegar
2 tbsp olive oil
1 tsp ground cumin
salt and pepper to taste

  • Bring a medium sauce pan filled with lightly salted water to boil.  When water is rolling, add in bulgur and let cook 10 minutes.  Drain bulgur and rinse with cold water to cool.  Drain well, utilizing a sieve to push water through if necessary.  Transfer bulgur to large bowl.
  • Add in garbanzo beans, cherry tomatoes, cucumbers, roasted red peppers, and dill to bowl.
  • In a small bowl, whisk together vinegar, olive oil, cumin, and a pinch of salt and pepper to make dressing.
  • Pour dressing over bulgur salad and mix.  Top with crumbled feta and serve.

Nutrition Facts
Per main dish serving
as calculated by Sparkpeople Recipe Calculator

Calories 407 |Fat 9g |Cholesterol 0g |Carbohydrate 70g
Dietary Fiber 16g |Sugars 4g | Protein 13g

Vitamin A 27% |Vitamin B-6 35% | Vitamin C 63% | Vitamin E 5%
Calcium 6% | Iron 16 %

*for lower fat content, skip the feta topping or use reduced fat feta.


2 Responses to “Bulgur and Garbanzo Salad with Cucumber and Cherry Tomatoes”

  1. Hayley 10/09/2010 at 3:03 pm #

    That looks good!

  2. Mike 10/14/2010 at 2:51 pm #

    It actually was very delicious. I vanted more, but we didn’t have any 😦

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