Bulgur wheat, a delicious whole grain that you probably recognize if you’ve eaten tabouleh salad, is a staple in Mediterranean diets. We love its versatility — add it to meatballs, eat it for breakfast or bake it into breads — as well as its nutty taste. Plus, it’s an energy-boosting intact carb that’s packed with fiber and protein. Our recipe adds raisins for a touch of sweetness to round out the flavors.
Developed by Sara Quessenberry for Cleveland Clinic Wellness
Place the bulgur wheat in a large bowl and pour in 2 cups of hot tap water. Let soak until tender, about 40 minutes. Drain through a fine-mesh strainer and shake to remove as much excess water as possible.
Heat the broiler with the oven rack about 4 inches from the top. Cut the peppers in half and remove the stem, seeds, and white membranes. Place peppers cut-side down on a sheet pan and broil until the skin is charred, 5 to 10 minutes. Let cool, peel away the skin and discard. Slice the peppers into thin strips and add to a medium bowl.
Place the pine nuts in a small skillet over medium heat. Toast, gently shaking the skillet often, until the pine nuts are golden brown, 3 to 4 minutes; let cool. Add the pine nuts to the sliced peppers along with the raisins, chickpeas, oil, vinegar, parsley, salt, and pepper. Stir with love to combine ingredients and flavors.
Divide the arugula and bulgur wheat among bowls. Spoon the red pepper mixture over each and drizzle with the remaining vinaigrette.
Nutrition Info Per Serving: (about 1 cup) 360 calories, 15 g total fat, 2 g saturated fat, 0 g trans fat, 10 g protein, 49 g total carbohydrate, 12 g fiber, 9 g sugar, 0 mg cholesterol, 400 mg sodium
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