Bulgur Chickpea Salad

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Directions

Step 1

Wash prep area, your hands, and vegetables. Drain and rinse beans.

Step 2

Bring water to boil in medium saucepan.

Step 3

While waiting for the water to boil, mince onions.

Step 4

Once water is boiling, stir in bulgur, parsley, minced onions, and half of the soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.

Step 5

While bulgur is simmering, make the sauce. Mince garlic, cut and juice lemon. In small bowl, combine lemon juice, olive oil, remaining soy sauce, and minced garlic. Set aside.

Step 6

Peel and dice carrots. Chop additional onion if you choose.

Step 7

Remove bulgur from heat, pour into large bowl. Allow to cool; fluff with a fork. Add sauce, carrots, beans, onions, and raisins. Mix well and serve.

Check your WIC Food List to make sure the WIC Approved Ingredients in green are correct.

Ingredients

3/4 cup canned chickpeas (garbanzo beans)

1 teaspoon minced onion

1 1/4 cups water

1 cup bulgur

1 teaspoon dried parsley

2 tablespoons low sodium soy sauce

1 clove garlic

2 tablespoons juiced lemon

2 tablespoons oil

1/2 cup chopped carrots

1/2 cup green onions (optional)

1/2 cup raisins