Lemon Garbanzo Salad with Feta

Becky Luigart-Stayner; Cindy Barr
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.

Yield:

1 serving (serving size: 1 1/2 cups)

Recipe from

Nutritional Information

Calories 390
Caloriesfromfat 31 %
Fat 13.6 g
Satfat 3.5 g
Monofat 7.6 g
Polyfat 1.5 g
Protein 12.3 g
Carbohydrate 58.9 g
Fiber 13 g
Cholesterol 13 mg
Iron 2.6 mg
Sodium 713 mg
Calcium 129 mg

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

Preparation

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.

Note:

Maureen Callahan,

July 2004