Rainbow Salad

This Salad is packed with veggies and flavour, and is super easy to prepare. It uses bulgur which comes from cracked wheat kernels that get partially boiled before they are dried and packaged. They are a great source of fibre, which helps to keep us full!

Photo and recipe adapted from: once upon a chef

Serves 4-6

Ingredients:

  • 1 cup dry bulgur

  • ½ small red onion, chopped

  • 1 tomato, diced

  • 1 cup cucumber, diced

  • 1/2 cup parsley, finely chopped

  • 1 (540ml) can chickpeas, rinsed and drained

  • 1 lemon, juiced

  • 1/4 cup olive oil* or canola oil*

  • 1 tsp salt*

  • 1/4 tsp black pepper*

  • 2 garlic cloves, minced

  • 1 tsp cumin

Equipment:

  • Kettle

  • Cutting board

  • Knife

  • Large mixing bowl

  • Small bowl

  • Measuring spoons and cups

*Not included in your bag

 

Directions:

  1. Wash and dry all produce. Dice red onion, tomato, and cucumber. Finely chop parsley, and set aside.

  2. Bring a kettle of water to a boil. Place the bulgur in a large bowl with 1/2 teaspoon salt and 1-1/4 cups boiling water. Cover the bowl tightly with plastic wrap and let sit for 25-30 minutes, or until all of the water is absorbed.

  3. To soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let them sit for 10 minutes, and then drain.

  4. Combine the cooked bulgur with the red onions, tomato, cucumber, and parsley. Season to taste with salt, pepper, cumin, garlic and lemon. Serve cold.

Fun Fact! Bulgur is considered the world's original fast food with Arab, Israeli, Egyptian and Roman civilizations record eating dried cooked wheat as early as 1,000 B.C.

 
 

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