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Tabbouleh with Garbanzo Beans

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  • 15 min prep time
  • 1 hr 15 min total time
  • 14 ingredients
  • 4 servings
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Enjoy this no-fuss tabbouleh salad made using bulgur, veggies and Progresso® beans - a perfect Middle Eastern side dish.

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
1/4
teaspoon salt
1/4
teaspoon pepper
3
cloves garlic, finely chopped

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

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

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
Calories from Fat
60
% Daily Value
Total Fat
6g
10%
Saturated Fat
1g
4%
Trans Fat
0g
0%
Cholesterol
0mg
0%
Sodium
290mg
12%
Total Carbohydrate
52g
17%
Dietary Fiber
12g
51%
Sugars
5g
5%
Protein
12g
12%
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
110%
110%
Calcium
10%
10%
Iron
25%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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