Mediterranean Diet Chickpeas & Burgle Summer Salad Recipe
- Maya Oueichek, MBA, RDN
- Jun 4, 2024
- 2 min read
Mediterranean Diet Chickpeas & Burgle Summer Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
I love building salads with multiple protein sources for a satisfying and well-rounded meal. This Chickpea & Bulgur Summer Salad is a perfect example, featuring protein from the chickpeas, bulgur, and crumbles of marinated feta cheese.
Summer salads are a great quick meal option and make a great summer barbeque dish!
Why You Should Try This Mediterranean Diet Chickpeas & Burgle Summer Salad Recipe?
Meal Prep Friendly: Cook the bulgur ahead of time and chop the veggies in advance. Then, assemble the salad when you're ready for a quick and nutritious lunch.
Plant-Based & Refreshing: This salad is bursting with fresh summer vegetables, making it a perfect light meal for plant-based lovers.
Low Sodium: Opt for low-sodium canned chickpeas and control the amount of feta cheese to keep the sodium content in check.
Ingredients For Two Serving:
1.5 cups cooked chickpeas (rinsed and drained if canned)
1 cup cooked bulgur wheat
1 cup marinated feta cheese, crumbled
1 cucumber, diced
1 tomato, diced
1/2 sweet onion, diced
1/2 lemon, juiced
3-4 cups spring mix
Total Nutrition: per 1 serving
Calories: 400-450 (depending on the feta cheese)
Protein: 25 grams
Fat: 12 grams
Carbs: 55 grams
Fiber: 12 grams
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Cook the bulgur according to package instructions. While the bulgur cooks, rinse the chickpeas thoroughly if using canned (choose low-sodium when possible).
Dice the cucumber, tomato, and onion.
In a large bowl, combine the spring mix, chickpeas, bulgur, feta cheese, cucumber, tomato, and onion.
Drizzle with fresh lemon juice and toss to coat.
Serve immediately and enjoy!
Nutrition Benefits of Chickpeas:
Chickpeas are a nutritional powerhouse, offering a good plant-based protein and fiber source
They are also rich in:
Iron: Important for oxygen transport in the body.
Folate: Crucial for cell growth and DNA synthesis.
Manganese: Plays a role in enzyme function and metabolism.
Other Mediterranean Diet Salad Recipes:
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