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Tabbouleh with Garbanzo Beans

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Tabbouleh with Garbanzo Beans
  • Prep Time 15 min
  • Total Time 60 min
  • Servings 4
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Enjoy this no-fuss tabbouleh salad made using garbanzo beans and vegetables that is ready in an hour.

Ingredients

Tabbouleh

1 1/2
cups boiling water
3/4
cup uncooked bulgur
3
medium tomatoes, chopped (about 2 1/4 cups)
8
medium green onions, sliced (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, crumbled
1
can (15 oz) Progresso™ garbanzo beans, drained

Lemon-Garlic Dressing

1/4
cup lemon juice
1
tablespoon canola or soybean oil
1/4
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  

“For my sweet tooth, I keep sugarless candy on hand and have one of them once in a while in the afternoon. I like to try different foods, so this is a great recipe for me; it is very refreshing and has lots of vegetables, which I like.” Wanda S.

Seeking new adventures and eating experiences can be key for heart-healthy eating. Other countries give us many foods that are low in fat and high in fiber, complex carbohydrates, vitamins and minerals. Tabbouleh, a favorite from the Middle East, features bulgur wheat kernels that have been steamed, dried and crushed.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
900mg
26%
Total Carbohydrate
60g
20%
(
Dietary Fiber
15g
59%
,
Sugars
5g
)
Protein
15g
Daily Value*:
Vitamin A
45%
45%
Vitamin C
120%
120%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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