As the weather warms up, I want light & refreshing meals. Ones that can be put together ahead of time & enjoyed outside on the deck are what we crave. A recent find was this bulgur salad made with sugar snap peas and chickpeas. It’s called a falafel salad but that is a misnomer. True falafel, the traditional Middle Eastern food, is a deep-fried ball or patty of ground chickpeas, fava beans or both, with some bulgur and spices including cumin. This salad has those ingredients, but no deep-frying is involved!
The main ingredient of the salad is the bulgur wheat. Bulgur is a chewy and nutty-tasting grain made from whole wheat kernels that have been parboiled, dried and cracked. It is delicious and super healthy — high in fiber and protein, rich in vitamins and minerals and low in fat and calories. Bulgur is a great vegetarian staple, but since it is a form of wheat, it is not suitable for those who are gluten-free.
Snap Pea Falafel Salad
Snap Pea Falafel Salad (adapted from foodandwine.com)
Total Time required: 30 minutes Makes 4 to 6 servings
Ingredients:
- 1 cup uncooked bulgur
- 2 cups vegetable broth or water
- 1/2 pound snap peas, chopped
- 1 tomato, chopped
- 2 scallions, thinly sliced
- 1 cup canned chickpeas
- 1/3 cup chopped parsley
- kosher salt & pepper to taste
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon cumin seeds, crushed
- 1 garlic clove, minced
Combine the cup of bulgur with the 2 cups of broth in a medium saucepan and bring it to a boil. Reduce the heat and simmer the bulgur for 15 minutes until the liquid is absorbed. Remove the bulgur from the stove and allow it to cool. In a small bowl, whisk the lemon juice with the cumin seeds and the garlic. Whisk in the olive oil.
Mix up the dressing, adding the olive oil last.
In a large bowl, combine the snap peas, tomato, scallions, chickpeas and parsley, then add in the dressing.
Coat the vegetables with the dressing.
Add the bulgur to the mixture.
Add the cooled bulgur to the rest of the ingredients.
Season the salad with salt and pepper. Mix it well. Serve the salad at room temperature or cold.i
A bit of salt & pepper & we are done!
I love making light summer meals with fresh vegetables in them! ~Linda
Snap Pea Falafel Salad (adapted from foodandwine.com)
Total Time required: 30 minutes Makes 4 to 6 servings
Ingredients:
- 1 cup uncooked bulgur
- 2 cups vegetable broth or water
- 1/2 pound snap peas, chopped
- 1 tomato, chopped
- 2 scallions, thinly sliced
- 1 cup canned chickpeas
- 1/3 cup chopped parsley
- kosher salt & pepper to taste
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon cumin seeds, crushed
- 1 garlic clove, minced
Combine the cup of bulgur with the 2 cups of broth in a medium saucepan and bring it to a boil. Reduce the heat and simmer the bulgur for 15 minutes until the liquid is absorbed. Remove the bulgur from the stove and allow it to cool. In a small bowl, whisk the lemon juice with the cumin seeds and the garlic. Whisk in the olive oil. In a large bowl, combine the snap peas, tomato, scallions, chickpeas and parsley, then add in the dressing. Add the bulgur to the mixture and season it with salt and pepper. Mix it well. Serve the salad at room temperature or cold.