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Tabbouleh with Garbanzo Beans

Enjoy this no-fuss tabbouleh salad made using bulgur, veggies and Progresso® beans - a perfect Middle Eastern side dish.

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  • prep time 15 min
  • total time 1 hr 15 min
  • ingredients 14
  • servings 4
 

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® chick peas (garbanzo beans), drained

Lemon-Garlic Dressing

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

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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.
  • 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.

EXPERT TIPS

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Expert Tips

Serve this Middle Eastern favorite made with whole grain bulgur with hummus and whole wheat pita.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
290mg
290%;
Total Carbohydrate
52g
52%
(Dietary Fiber
12g
12%
  Sugars
5g
5%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
110%;
Calcium
10%;
Iron
25%;
Exchanges:
2 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.