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Source: SNAP-Ed Connection
1¼ cups water 1 cup coarse bulgur 1 teaspoon dried parsley 1 teaspoon minced onion 1 teaspoon soy sauce ½ cup chopped green onions ½ cup raisins ½ cup chopped carrots ¾ cup canned chickpeas (garbanzo beans), drained and rinsed
Dressing: 2 tablespoons oil 2 tablespoons lemon juice 1 tablespoon soy sauce 1 garlic clove, minced Black pepper to taste
In a medium saucepan, bring water to boil. Stir in bulgur, parsley, minced onion, and soy sauce. Reduce heat to low and cover. Simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
Remove from heat and allow to cool; fluff with fork.
Combine dressing ingredients; stir well.
Put bulgur mixture in a large bowl. Pour dressing over bulgur mixture and mix well.
Stir in green onions, raisins, carrots, and chickpeas. Cover and chill for several hours.
Serving Size: 1/6 of recipe
Yield: 6 servings
Calories: 200 Total Fat: 5 g Saturated Fat: 0.5 g Sodium: 330 g Protein: 5 g
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