Bulgur Salad with Chickpeas, Feta, and Mint

Bulgur is a whole wheat grain cracked and partially pre-cooked. Bulgur is very high-fiber plus low-fat and is a vegan food ingredient. Bulgur is not suitable for people who are on a gluten-free diet. Also this is a very good grain because it’s one of the quickest to cook.

It’s most commonly found in salads, and it can be used just like rice. Feta cheese is a rich and creamy very soft cheese from Greece. It’s made from sheep’s milk, although many are now made with goat’s milk or a mixture of the two.

1 Cup Bulgur

1 Tsp. Salt

2 1/2 Tbsp. Olive Oil

9 Cloves Garlic, thinly sliced

1/4 Cup Red Wine Vinegar

1/4 Cup Olive Oil

1 1/4 Tsp. finely shredded Lime Peel

3 Tbsp. Lime Juice

1 Tsp. cracked Black Pepper

3 Cups shredded Roasted Chicken

1 15-Oz. Chickpeas or Cannellini Beans (White Kidney Beans),rinsed and drained

1 Cup chopped-Orange, Red, and/or Yellow Sweet Pepper

4 Oz. Feta Cheese, cubed

1 1/4 Cup coarsely chopped fresh Flat-Leaf Italian Parsley

1 1/4 Cup coarsely chopped fresh Mint

1. In a medium saucepan bring 1 2/3 cups of water to boiling. Add bulgur and 1/2 tsp. of the salt. Return to boiling; reduce the heat. Simmer, covered, for about 10 minutes or until water is absorbed and bulgur is tender. Transfer to a large bowl.

2. In a small saucepan heat 2 1/2 Tbsp. olive oil over high heat. Add garlic; reduce heat to medium high. Cook and stir 30 to 50 seconds until garlic starts to turn golden around the edges. Remove from heat. Stir garlic and oil into bulgur.

3. For the dressing, in a screw-top jar combine red wine vinegar, 1/4 cup olive oil, lime peel, lime juice, remaining 1/2 tsp. salt, and pepper. Cover and shake well. Stir dressing into bulgur. Add chicken, cannellini beans, sweet pepper, feta cheese, 3/4 cup of the parsley, and 3/4 cup of the mint to bulgur mixture; toss to mix well. To serve, top with remaining parsley and mint.

Makes 6 servings.

Grain change-up: Substitute 2 1/2 cups cooked brown rice or quinoa for the cooked bulgur. Omit step 1; begin with step 2.

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