Heart-healthy Recipe: Bulgar Chickpea Salad

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.