午餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 1/6 of recipe

198

卡路里

蛋白质

35g

碳水

脂肪

膳食纤维

10g

糖

187mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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