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    Heart-healthy Recipe: Bulgar Chickpea Salad

    Heart-healthy Recipe: Bulgar Chickpea Salad

    video_recipe_bulgar_chickpea_salad_healthy

    INGREDIENTS

    • 1 1/4 cup water
    • 1 cup coarse bulgar
    • 1 tsp dried parsley
    • 1 tsp minced onion
    • 1 tsp soy sauce
    • 1/2 cup chopped green onions
    • 1/2 cup raisins (I also use currants)
    • 1/2 cup chopped carrots
    • 3/4 cup canned chickpeas, drained and rinsed

    Dressing

    • 2 tbsp olive oil
    • 2 tbsp lemon juice
    • 1 tbsp soy sauce
    • 1 garlic clove, minced
    • Black pepper, to taste

    DIRECTIONS

    1. In a medium saucepan, bring water to boil. Stir in bulgar, parsley, minced onion and soy sauce; Reduce to low and cover. Simmer 15-20 minutes (until all water is absorbed and bulgar is not too crunchy). Do not overcook.
    2. Remove from heat and allow to cool; fluff with a fork.
    3. Combine dressing ingredients; stir well.
    4. Pour bulgar mixture into a large bowl. Pour dressing over bulgar and mix well.
    5. Stir in green onions, raisins/currants, carrots & chickpeas. Cover and chill several hours.

    Recipe credit: choosemyplate.gov

    Below is a video I did during our inaugural year of the Intermountain Medical Center Heart Institute's My Heart Challenge showing how to whip up this recipe. Good luck.