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Lemon Garbanzo Salad with Feta
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Yield: 1 serving (serving size: 1 1/2 cups)
Source: Cooking Light Magazine, July 2004
CL Comments: Bulgur (steamed, dried, and crushed wheat kernels) can be quickly
hydrated in boiling water. Combine it with canned beans and feta
cheese for a nutritious vegetarian salad. This makes one serving, but
it is easily doubled and is even better the next day.
Comments from a PA Kitchen: I loved this and the serving size is enormous, as the
bulger puffs up more than I think CL gives it credit for. This was tasty. I used reduced fat feta,
which lowered the fat some. I made this the night before so the flavors had a chance to come together. This is a super cheap lunch
to make too!
INGREDIENTS:
1/2 cup boiling water
1/3 cup uncooked bulgur
1 1/2 tablespoons fresh lemon juice, divided
1/3 cup canned chickpeas (garbanzo beans), rinsed and drained
2 tablespoons chopped peeled cucumber
2 tablespoons chopped celery
2 tablespoons diced red onion
1 1/2 tablespoons crumbled feta cheese
1 1/2 teaspoons chopped fresh or 1/4 teaspoon dried dill
2 teaspoons extravirgin olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
INSTRUCTIONS:
- Combine 1/2 cup boiling water, bulgur, and 1 tablespoon lemon juice
in a medium bowl. Let mixture stand for 15 minutes. Add chickpeas,
cucumber, celery, diced red onion, 1 1/2 tablespoons feta cheese, and
dill; toss gently to combine.
- Combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper,
stirring with a whisk. Drizzle over bulgur mixture, and toss gently
to coat. Cover and chill.
NUTRITIONAL INFO:
Healthy Units: 8 per serving
CALORIES 390(31% from fat); FAT 13.6g (sat 3.5g,mono 7.6g,poly 1.5g);
PROTEIN 12.3g; CHOLESTEROL 13mg; CALCIUM 129mg; SODIUM 713mg; FIBER
13g; IRON 2.6mg; CARBOHYDRATE 58.9g
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