Photo: Anna Pelzer
Bulgur Salad with Roasted Peppers, Chickpeas and Pistachios
14 ingredients
Serves 6.
openrecipes
Pomegranate molasses, a Middle Eastern specialty, has hints of fruitiness and a concentrated sweet-sour taste. Here, its intensity combines with lemon juice and olive oil to create a dressing with full-ranging flavor. If you have a choice of bulgur styles, choose a medium grind to stand up to the hearty beans, nuts and dried fruits.
Estimated Nutrition (whole recipe, rough)
1100
Calories
68g
Protein
35g
Fat
140g
Carbs
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Pistachio | 1 oz (28g / ~49 kernels) | 159 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Cherry | 1 cup (138g) | 87 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Grape | 1/2 cup (76g) | 62 |
| Molasses | 1 tbsp (20g) | 58 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Wheat | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 1/2 cups medium-grind bulgur wheat
- 2 1/4 cups chicken or vegetable broth
- 1/4 cup fresh lemon juice
- 1/4 cup pomegranate molasses
- 2 tsp. sugar
- 2 tsp. salt, plus more, to taste
- Freshly ground pepper, to taste
- 6 Tbs. extra-virgin olive oil
- 1 can (15 oz.) chickpeas, drained and rinsed
- 3/4 cup pistachios
- 2 large jarred roasted red bell peppers, chopped
- 1/2 cup chopped fresh flat-leaf parsley, cilantro and/or mint, plus small whole leaves for garnish
- 1 cup sweetened dried cranberries or dried sweet cherries
- 2 cups plain yogurt (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By williamssonoma ·
Recipe sourced from
openrecipes