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Recipe: Bulgur and chickpeas with preserved-lemon vinaigrette
Dietitian's tip: This dish is loaded with texture and flavor. Wrap it in a whole-grain pita for lunch, take it on a picnic, or serve it as a side dish at dinner. If using canned chickpeas, be sure to rinse and drain thoroughly.
SERVES 8
Ingredients
1 cup vegetable stock
1 cup coarse-grind bulgur wheat
1 1/2 cups cooked chickpeas
1/2 red onion, chopped
2 tablespoons dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons chopped pitted Nicoise olives
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1 tablespoon chopped fresh cilantro (fresh coriander)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup fresh lemon juice
3 garlic cloves, minced
1 1/2 teaspoons minced preserved lemon or 1 tablespoon grated lemon zest
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon ground coriander
2 tablespoons extra-virgin olive oil
Directions
In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.
Add the chickpeas, onion, tomatoes, olives, parsley, cilantro, salt and pepper and stir to combine.
In a small bowl, combine the lemon juice, garlic, preserved lemon, cumin, paprika and ground coriander. Whisk in the olive oil until emulsified.
Pour the vinaigrette over the salad and toss gently to mix and coat evenly. Transfer the mixture to a serving bowl and serve immediately.
Nutritional Analysis
(per serving)
Calories 163
Monounsaturated fat 3 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 24 g
Sodium 273 mg
Total fat 5 g
Fiber 6 g
Saturated fat <1 g
Dietitian's tip: This dish is loaded with texture and flavor. Wrap it in a whole-grain pita for lunch, take it on a picnic, or serve it as a side dish at dinner. If using canned chickpeas, be sure to rinse and drain thoroughly.
SERVES 8
Ingredients
1 cup vegetable stock
1 cup coarse-grind bulgur wheat
1 1/2 cups cooked chickpeas
1/2 red onion, chopped
2 tablespoons dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons chopped pitted Nicoise olives
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1 tablespoon chopped fresh cilantro (fresh coriander)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup fresh lemon juice
3 garlic cloves, minced
1 1/2 teaspoons minced preserved lemon or 1 tablespoon grated lemon zest
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon ground coriander
2 tablespoons extra-virgin olive oil
Directions
In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.
Add the chickpeas, onion, tomatoes, olives, parsley, cilantro, salt and pepper and stir to combine.
In a small bowl, combine the lemon juice, garlic, preserved lemon, cumin, paprika and ground coriander. Whisk in the olive oil until emulsified.
Pour the vinaigrette over the salad and toss gently to mix and coat evenly. Transfer the mixture to a serving bowl and serve immediately.
Nutritional Analysis
(per serving)
Calories 163
Monounsaturated fat 3 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 24 g
Sodium 273 mg
Total fat 5 g
Fiber 6 g
Saturated fat <1 g