PREP: 1 hour | COOK: 30 minutes | YIELD: 8 x 1-cup servings
Bulgur, a staple of Middle Eastern cuisine, is absolutely packed full of fiber. Pair it with black chickpeas and you’ve got a meal that’s pleasing to both the eye and the digestive system!
1 cup (240 ml) dried black kabuli chickpeas (use regular chickpeas if you can’t find black kabuli)
1 cup (240 ml) bulgur
4 green onions or scallions, thinly sliced
½ cup (120 ml) drained and diced roasted red bell peppers
½ cup (120 ml) finely chopped fresh mint
2 cups (480 ml) chopped parsley
¼ cup (60 ml) pitted and chopped kalamata olives
Juice of 1½ lemons
2 Tbsp (30 ml) extra virgin olive oil
1½ tsp (7.5 ml) ground cumin
2 heaping tsp (10 or 11 ml) harissa or fresh chili paste
¾ tsp (3.75 ml) sea salt
½ tsp (2.5 ml) freshly ground black pepper
Add chickpeas to a heavy-bottomed saucepan and cover with just over two inches of water. Place on stove and bring to a boil on high heat. Cover, remove from heat and let stand for about 1 hour. Alternatively, you can soak garbanzo beans overnight in plenty of water in the refrigerator. Once beans are done soaking, drain, rinse and cover with two times their volume in cold water. Place on stove and simmer until beans are tender but still hold their shape, about 30 minutes. Drain.
In the meantime, cook bulgur according to package directions.
To a large bowl, add chickpeas, bulgur, green onions, roasted red peppers, mint, parsley and kalamata olives. In a separate small bowl, whisk together lemon juice, olive oil, cumin, harissa, salt and pepper. Pour into the large bowl with chickpeas and toss well to combine. Taste, and make any adjustments to seasoning with more lemon juice and/or harissa.
Can be served hot, at room temperature or chilled.
NUTRITIONAL VALUE PER SERVING:
Calories: 210 | Calories from Fat: 53 | Protein: 10 g | Carbs: 31 g | Total Fat: 6 g | Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 11 g | Sodium: 330 mg | Cholesterol: 0 mg