Recipes  

Warm Bulgur, Chickpea and Broccoli Salad

  • Preparation 15 MIN
    Cooking 20 MIN
  • Servings 4
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Ingredients

Bulgur

Salad

Preparation

Bulgur

  1. In a saucepan, bring the broth, oil, bay leaf, garlic and lemon zest to a boil. Remove from the heat. Add the bulgur, stir, cover and let rest for 10 minutes. Fluff the grains with a fork. Remove and compost the garlic.

Salad

  1. In a skillet over medium-high heat, soften the broccoli, garlic, bell pepper and chickpeas in the oil for 3 minutes. Season with salt and pepper. Deglaze with the wine. Reduce for 5 minutes, stirring occasionally. Add the basil.
  2. The salad can be served two ways: Spoon the bulgur onto a large plate to make a nest and then spoon the chickpea mixture in its centre, or mix the bulgur into the chickpeas and broccoli before serving. Serve warm or cold with poultry, pork, lamb or fish.

Note

You can replace the broccoli with a bunch of rapini, a vegetable that looks like it’s halfway between broccoli and spinach. To prepare, wash the rapini in cold water, drain (not too much, you want to keep it a little water for cooking), then trim and compost the stems. Roughly chop the rapini and sauté in the oil with the garlic for 2 to 3 minutes.

Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.

Nutrition Facts

For 1 serving

With 30% less sodium commercial broth

Content % Daily Value
Calories 400  
Total Fat 13 g  
Saturated Fat 2 g  
Sodium (salt) 427 mg  
Carbohydrates 58 g  
Fibre 12 g  
Protein 14 g