{
 "@context": "https://schema.org",
 "@type": "Recipe",
 "author": {
  "@type": "Organization",
  "name": "asharedpalate.com"
 },
 "name": "Grated carrot and chickpea lunch bowl with cumin and lemon",
 "description": "A Moroccan-style grated carrot salad with chickpeas and bulgur, dressed in cumin, paprika, lemon and olive oil, a full lunch at about 515 mg sodium and 1.7 g saturated fat a serving, with no sugar added.",
 "recipeCategory": [
  "Lunch"
 ],
 "recipeYield": "4 servings",
 "totalTime": "PT30M",
 "recipeIngredient": [
  "6 medium carrots (366 g), peeled and grated",
  "¾ cup (105 g) dry bulgur",
  "1½ cups (246 g) no-salt-added chickpeas, drained and rinsed",
  "3 tbsp olive oil",
  "¼ cup (61 g) lemon juice",
  "1½ tsp ground cumin",
  "1 tsp paprika",
  "½ tsp garlic powder",
  "½ cup (30 g) chopped fresh parsley",
  "¾ tsp salt",
  "½ tsp ground black pepper",
  "1½ cups boiling water, to soak the bulgur"
 ],
 "recipeInstructions": [
  {
   "@type": "HowToStep",
   "text": "Put the bulgur in a heatproof bowl. Pour the 1½ cups boiling water over it, cover, and leave 20 minutes, until the grains are tender and the water is gone. Drain off any left and fluff with a fork."
  },
  {
   "@type": "HowToStep",
   "text": "Warm the olive oil in a small pan over low heat for 1 minute. Take it off the heat, stir in the cumin, paprika, garlic powder and pepper, and let it sit 1 minute, until it smells toasty."
  },
  {
   "@type": "HowToStep",
   "text": "Pour the spiced oil over the warm bulgur and stir, so each grain takes some."
  },
  {
   "@type": "HowToStep",
   "text": "Add the grated carrots, chickpeas, lemon juice, parsley and salt. Toss well."
  },
  {
   "@type": "HowToStep",
   "text": "Leave 15 minutes so the carrot softens a little and takes up the lemon. Taste, and add a squeeze of lemon before any more salt. Eat at room temperature or cold."
  },
  {
   "@type": "HowToStep",
   "text": "Put leftovers in the fridge within 2 hours of making it. Keep it covered, and do not leave it out more than 2 hours (1 hour above 90 °F)."
  }
 ],
 "nutrition": {
  "@type": "NutritionInformation",
  "servingSize": "1 of 4",
  "calories": "330 kcal",
  "proteinContent": "10.1 g",
  "carbohydrateContent": "48.2 g",
  "fatContent": "12.6 g",
  "saturatedFatContent": "1.7 g",
  "sugarContent": "7.9 g",
  "sodiumContent": "515 mg",
  "fiberContent": "11.2 g"
 },
 "image": "https://asharedpalate.com/assets/scenes/carrot-salad.jpg",
 "imageAlt": "Grated carrot, chickpeas and bulgur, dressed in cumin, paprika and olive oil, flecked with chopped parsley, in a bowl",
 "url": "https://asharedpalate.com/carrot-salad"
}