Recipe: Bulgur and chickpeas with preserved-lemon vinaigrette

Dietitian's tip: This dish is loaded with texture and flavor. Wrap it in a whole-grain pita for lunch, take it on a picnic, or serve it as a side dish at dinner. If using canned chickpeas, be sure to rinse and drain thoroughly.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 8

Ingredients

1 cup vegetable stock
1 cup coarse-grind bulgur wheat
1 1/2 cups cooked chickpeas
1/2 red onion, chopped
2 tablespoons dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons chopped pitted Nicoise olives
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1 tablespoon chopped fresh cilantro (fresh coriander)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup fresh lemon juice
3 garlic cloves, minced
1 1/2 teaspoons minced preserved lemon or 1 tablespoon grated lemon zest
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon ground coriander
2 tablespoons extra-virgin olive oil

Directions

In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.

Add the chickpeas, onion, tomatoes, olives, parsley, cilantro, salt and pepper and stir to combine.

In a small bowl, combine the lemon juice, garlic, preserved lemon, cumin, paprika and ground coriander. Whisk in the olive oil until emulsified.

Pour the vinaigrette over the salad and toss gently to mix and coat evenly. Transfer the mixture to a serving bowl and serve immediately.

Nutritional Analysis

(per serving)

Calories	163	Monounsaturated fat	3 g
Protein	6 g	Cholesterol	0 mg
Carbohydrate	24 g	Sodium	273 mg
Total fat	5 g	Fiber	6 g
Saturated fat	<1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Carbohydrates	1
Protein and dairy	1

DIABETES MEAL PLAN EXCHANGES

Starches	1 1/2
Nonstarchy vegetables	1/2
Meat and meat substitutes	1/2
Fats	1/2

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Nuts, seeds and dry beans	1
Fats and oils	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
May 26, 2006

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