Thread: Bulgur Salad with Chickpeas, Feta, and Basil

Bulgur is one of my favorite whole grains. It is a good source of protein as well as fiber. It is a little chewy, but I think that adds to the enjoyment of eating it. The original recipe uses mint, but I am not a big fan. I prefer fresh basil which is in the same family and will work as a replacement in almost any recipe! Yay basil!

Bulgur Salad with Chickpeas, Feta, and Basil (or Mint)

Serves 6.

Ingredients:

• 1 cup bulgur
• 1 teaspoon salt
• 2 tablespoons olive oil
• 8 garlic cloves, thinly sliced
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 1 teaspoon grated lime peel
• 3 tablespoons fresh lime juice
• 1 teaspoon cracked black pepper
• 3 cups cooked chicken, shredded (roasted or rotisserie chicken is great)
• 15 ounces cooked chickpeas or cannellini beans, rinsed and drained (canned is fine)
• 1 cup chopped bell peppers (use any colors)
• 4 ounces feta cheese, cubed (about 1 cup)
• 1 cup coarsely chopped fresh parsley
• 1 cup coarsely chopped fresh basil (or mint)

Instructions:

In a medium saucepan, bring 1 1/2 cups water to a boil, then stir in bulgur and 1/2 teaspoon salt. Reduce heat, cover, and simmer until bulgur is tender and water is absorbed, about 15 minutes. Transfer to a large bowl to cool.

In a small saucepan, heat 2 tablespoons olive oil over medium heat; add garlic and cook for 30 seconds (garlic will get golden around the edges). Remove from heat and stir garlic and oil into the bulgur.

Prepare the dressing in a glass jar with a tight fitting lid. Combine red wine vinegar, 1/4 cup olive oil, lime peel, lime juice, 1/2 teaspoon salt and pepper; shake to combine.

Stir dressing into bulgur, then add chicken, beans, peppers, feta, 1/4 cup parsley, and 3/4 cup of the basil; toss to combine.

To serve, garnish with remaining parsley and basil.

If you like bulgur, you would probably like wheat berries too.