Bulgur and Chickpea Salad
Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur is high in fiber and rich in B vitamins, iron, phosphorus and manganese. Often confused with cracked wheat, bulgur differs in that it has been pre-cooked. In contrast to cracked wheat, bulgur is ready to eat with minimal cooking or, after soaking in water or broth, can be mixed with other ingredients without further cooking. Bulgur holds a place in recipes similar to rice or couscous but with a higher nutritional value. It is an ideal food in a vegetarian diet because of its nutritional value and versatility. It is excellent as a meat extender or meat substitute in vegetarian dishes.
- 1 large sweet green pepper, roasted, skinned, seeded and diced
- 1 sweet red pepper, ditto
- 2 cups vegetable broth
- 1 cup bulgur
- 4 small carrots peeled and shaved
- 1 stalk celery, sliced
- 1 can chickpeas, drained and well rinsed
- 1/3 cup raisins soaked in warm water
- 4 orfresh basil leaves
- 3 tablespoon white balsamic vinegar
- 1 Juice oflemon
- 4 tablespoons Filippo Berio extra virgin olive oil
- 1 teaspoon salt
- Roast or broil the peppers until blackened. Cool, peel, cut, seed and dice. Place in a medium size bowl and set aside.
- Bring the vegetable broth to a boil in a medium size saucepan. Add the bulgur and cook covered until liquid is all absorbed. Cool.
- Transfer to the bowl with the peppers and add the carrots, celery, chickpeas raisins and basil. Set aside.
- In a small bowl whisk together the vinegar, lemon juice, olive oil and salt. Pour over the bulgur ingredients and toss. Cover and allow to stand for 1 hour before serving.
This recipe was featured on Season 23 - Episode 2303.