Warm bulgur wheat salad with chickpeas
Bulgur wheat salad with chickpeas, red onion and pine nuts is a side dish packed with flavor. It's fast and easy, making it a hit for weeknight dinners.
Servings: 6 servings
Calories: 382kcal
Ingredients
- 2 cups water
- 1 ½ cups medium #2 bulgur wheat
- 1 can chickpeas 15 ounce can, drained and rinsed
- ½ cup pine nuts
- 1 medium red onion thinly sliced
- ¼ cup extra-virgin olive oil
- 1 teaspoon paprika
- 2 tablespoons fresh lemon juice from ½ a lemon
- 1 teaspoon turmeric
- 1 teaspoon cumin
- ½ cup chopped flat-leaf Italian parsley
- ¼ cup chopped fresh mint optional, but recommended
- 1 teaspoon kosher salt
- salt and cracked black pepper to taste
Instructions
- Preheat oven to 400°F / 200°C.
- Bring water to a boil, add 1 teaspoon salt and a tablespoon of olive oil. Stir in bulgur. Remove from heat.
- Cover with a light-fitting lid and let stand, until all the water is absorbed, about 20 minutes.
- In an ovenproof skillet, combine chickpeas, pine nuts, onion, oil, lemon juice, cumin, turmeric, paprika and 1/2 teaspoon salt.
- Stir over medium high heat until it starts to sizzle (a few minutes). Then transfer to the oven and roast for 18 - 20 minutes. (Check at 15 minutes if your oven runs hot)
- Remove from oven and stir in the bulgur. Add the parsley (and mint, if using).
- Stir to combine and adjust seasoning to taste. Serve warm.
Notes
- This salad can be served room temperature as well, making it perfect for lunches the following day. It is also a great meal prep option for the week because it will keep in the fridge for days.
- To "cook" bulgur, you can also pour boiling water over bulgur in a heat-resistant bowl and cover tightly with plastic wrap (cling film).
Nutrition
Serving: 1g | Calories: 382kcal | Carbohydrates: 52g | Protein: 6g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 10mg | Potassium: 205mg | Fiber: 3g | Sugar: 1g | Vitamin A: 673IU | Vitamin C: 11mg | Calcium: 27mg | Iron: 4mg