Source: SNAP-Ed Connection

1¼ cups water
1 cup coarse bulgur
1 teaspoon dried parsley
1 teaspoon minced onion
1 teaspoon soy sauce
½ cup chopped green onions
½ cup raisins
½ cup chopped carrots
¾ cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 tablespoons oil
2 tablespoons lemon juice
1 tablespoon soy sauce
1 garlic clove, minced
Black pepper to taste


In a medium saucepan, bring water to boil. Stir in bulgur, parsley, minced onion, and soy sauce. Reduce heat to low and cover. 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.

Put bulgur mixture in a large bowl. Pour dressing over bulgur mixture and mix well.

Stir in green onions, raisins, carrots, and chickpeas. Cover and chill for several hours.

 


Serving Size: 1/6 of recipe

Yield: 6 servings

Calories: 200
Total Fat: 5 g
Saturated Fat: 0.5 g
Sodium: 330 g
Protein: 5 g