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Bulgur Chickpea Salad


Makes: 6 servings


1 1⁄4 cups water
1 cup bulgur (coarse, available in bulk from natural foods stores)
1 teaspoon dried parsley
1 cup chopped onion
1 teaspoon low-sodium soy sauce
1⁄2 cup raisins
1⁄2 cup carrot (chopped)
3⁄4 cup canned chickpeas (garbanzo beans, drained and rinsed)

1 Tablespoon low-sodium soy sauce
2 tablespoons olive oil
2 tablespoons lemon juice
1 garlic clove (minced)
Black pepper (to taste)


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.

Remove from heat and allow to cool; fluff with fork.

Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.

Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Total cost: $1.98
Serving cost: $0.33

Source: University of Vermont, Extension, Making It Fit: Piecing Together Your Food Needs - 1/2019