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Tabbouleh with Garbanzo Beans

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Tabbouleh with Garbanzo Beans
  • Prep Time 15 min
  • Total Time 1 hr 15 min
  • Servings 4
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Traditional tabbouleh becomes a hearty salad when garbanzo beans, cucumbers and bell pepper are added to the tender bulgur wheat.

Ingredients

Tabbouleh

1 1/2
cups boiling water
3/4
cup uncooked bulgur wheat
3
medium tomatoes, chopped (2 1/4 cups)
8
medium green onions, chopped (1/2 cup)
1
medium green bell pepper, chopped (1 cup)
1
cup chopped cucumber
3/4
cup chopped fresh parsley
3
tablespoons chopped fresh or 1 tablespoon dried mint leaves, crushed
1
can (15 oz) Progresso™ chickpeas (garbanzo beans), drained

Lemon-Garlic Dressing

1/4
cup lemon juice
1
tablespoon olive or vegetable oil
3/4
teaspoon salt
1/4
teaspoon pepper
3
cloves garlic, finely chopped

Directions

  • 1 In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
  • 2 In tightly covered container, shake all dressing ingredients.
  • 3 Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur. Pour dressing over tabbouleh; toss.
Tips  

Bulgur wheat is popular in many Middle Eastern countries. It's made by processing wheat into small pieces that cook by resting in hot water. The tender, chewy texture of bulgur is perfect for salads because it can be eaten cold.

Middle Eastern cuisine gives us many foods that are low in fat and high in flavor. A favorite from this region is tabbouleh, which features whole-grain bulgur wheat kernels that have been steamed, dried and crushed. Whole grains also contain complex carbohydrates, vitamins, minerals and fiber.

For a stunning presentation, fill Belgian endive leaves with this tempting salad. Two or three filled leaves make the perfect stand-alone salad or main-dish accompaniment.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
340
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
10%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
860mg
25%
Total Carbohydrate
56g
19%
(
Dietary Fiber
14g
55%
,
Sugars
6g
)
Protein
14g
Daily Value*:
Vitamin A
45%
45%
Vitamin C
110%
110%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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