Ancient Grains Salad

When we think of grains, we usually think of wheat, rice, oats, and corn, to name a few. Our Ancient Grains Salad uses bulgur wheat, a nutrient-packed superfood that’s been around forever. Hence, the ‘ancient grains’ reference. Bulgur wheat provides an excellent base for this recipe. You can serve it year-round and even make it your own with your preferred vegetables and toppings. A splash of flavored vinegar adds extra tang to this tasty dish!

Ingredients

• 3 cups bulgur wheat, cooked (about 1 cup uncooked)
• 1/2 cup red onion, diced (about 1 small onion)
• 1 cup cucumber, chopped (about 1 English cucumber)
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/2 cup pistachios, chopped
• 1 (15-ounce) can chickpeas/garbanzo beans, rinsed and drained
• 1/4 cup lemon juice, freshly squeezed
• 2 tablespoons extra virgin olive oil
• 1 teaspoon Kosher salt
• 1/2 teaspoon black pepper
• 1 cup feta, crumbled

Directions

• Cook the bulgur wheat according to the package and set aside to cool
• Chop all the vegetables small and as uniform as possible
• Add all the ingredients to a large bowl and mix.

Simple!

Easy Variations

• Vary the grains: You can swap the bulgur for an equal amount of cooked quinoa or brown rice. If you have other grains in your pantry like barley, feel free to give it a try.
• Add a protein: While the chickpeas and bulgur supply a healthy dose of protein, you can top it off with a chicken breast, shrimp skewers or even flank steak for an extra kick!
• Tailor the recipe to your tastebuds: You can add many of your favorites to make this salad your own. Top with cherry or sun-dried tomatoes, peppers, olives or even dried cranberries.

Nutrition Information

This recipe yields 6 entree portions.

Per Serving:

Calories	292
Total	22g
Carbs	20g
Protein	7g
Sodium	469mg
Fiber	4g