점심보통

Bulgur Chickpea Salad

Name: Bulgur Chickpea Salad
Prep time: 20 min
Cook time: 155 min
Total time: 175 min
Yield: 6
Ingredients: 1 1/4 cups water; 1 cup bulgur; 1 teaspoon dried parsley; 1/3 tablespoon onion, minced; 1 teaspoon soy sauce, reduced sodium; 1/2 cup scallions, chopped; 1/2 cup raisins; 1/2 cup carrots, chopped; 3/4 cup canned chickpeas, low-sodium, drained and rinsed; Dressing; 2 tablespoons oil; 2 tablespoons lemon juice; 1 tablespoon soy sauce, reduced sodium; 1 garlic clove, minced; black pepper

This salad is a great way to add some healthy grains, fruits, vegetables, and garbanzo beans to your meal.

2 h 55 min6 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/6 of recipe

198

칼로리

단백질

35g

탄수화물

지방

식이섬유

10g

당류

187mg

나트륨

포화지방 1 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

water
1 1/4 cups
bulgur
1 cup
dried parsley
1 teaspoon
onion, minced
1/3 tablespoon
soy sauce, reduced sodium
1 teaspoon
scallions, chopped
1/2 cup · green onions
raisins
1/2 cup
carrots, chopped
1/2 cup
canned chickpeas, low-sodium, drained and rinsed
3/4 cup · garbanzo beans
Dressing
oil
2 tablespoons
lemon juice
2 tablespoons
soy sauce, reduced sodium
1 tablespoon
garlic clove, minced
1
black pepper
optional, to taste

조리법

1
Wash hands with soap and water.
2
Bring water to boil in medium saucepan. Stir in bulgur, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
3
Remove from heat and allow to cool; fluff with fork.
4
Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
5
Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

출처: USDA MyPlate Kitchen · Making It Fit: Piecing Together Your Food Needs University of Vermont Extension

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