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Middle Eastern Bulgur Salad

  • Prep 15 min
  • Total 45 min
  • Servings 4

Stuff tomatoes with a global vegetarian salad mix of bulgur, garbanzos, cucumber and feta. ...MORE+ LESS-

Ingredients

1
cup boiling water
3/4
cup uncooked bulgur
1
can (15 oz) Progresso™ chickpeas (garbanzo beans), drained, rinsed
1
small cucumber, chopped (1 cup)
8
medium green onions, thinly sliced (1/2 cup)
1/2
cup crumbled feta cheese (2 oz)
1/4
cup chopped fresh parsley
2
tablespoons lemon juice
2
tablespoons olive or vegetable oil
1/2
teaspoon salt
4
medium tomatoes

Steps

Hide Images
  • 1
    In small bowl, pour water over bulgur. Let stand 30 minutes.
  • 2
    Meanwhile, in large bowl, mix remaining ingredients except tomatoes. Core tomatoes. Make 4 cuts in each tomato from top to bottom without cutting all the way through bottom of tomato. Place tomatoes on individual plates.
  • 3
    Stir bulgur into bean mixture; spoon into tomatoes.

Expert Tips

  • Use your prettiest ripe tomatoes for this salad. The tomatoes serve as an edible salad holder, and having them at peak ripeness makes them easy to eat with the salad.
  • This salad can be made ahead, even the day before if you like! The bulgur will continue to absorb the lemony dressing, so you may want to stir in a little olive oil to moisten it before serving.
  • Feta cheese is a salty Greek cheese that has a tangy flavor. Look for flavored feta cheeses as well.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
390
Calories from Fat
120
% Daily Value
Total Fat
13g
20%
Saturated Fat
3 1/2g
17%
Trans Fat
0g
Cholesterol
15mg
4%
Sodium
480mg
20%
Potassium
790mg
23%
Total Carbohydrate
54g
18%
Dietary Fiber
13g
51%
Sugars
6g
Protein
15g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
45%
45%
Calcium
15%
15%
Iron
25%
25%
Exchanges:
2 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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