Mediterranean Bulgur Salad

• 分量: 6 servings
• 総時間: 40 minutes

材料

1 cup medium-grind (#2) bulgur

1½ teaspoons salt, divided

⅓ cup diced red onion

¼ cup extra-virgin olive oil

¼ cup fresh lemon juice, from 2 lemons

1 large garlic clove, finely minced

1 teaspoon cumin

1 teaspoon sugar

½ teaspoon freshly ground black pepper

1 red bell pepper, diced

1 small English (or hothouse) cucumber, seeded and diced

½ cup finely chopped fresh dill

⅓ cup finely chopped fresh parsley

1 15-ounce can chickpeas, drained and rinsed

手順

Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.

Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)

In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.

栄養

• カロリー: 336
• 脂肪総量: 15g
• 飽和脂肪: 2g
• コレステロール: 0mg
• ナトリウム: 1085mg
• 炭水化物総量: 46g
• 食物繊維: 11g
• 糖質総量: 7g
• タンパク質: 9g