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Tabbouleh with Garbanzo Beans
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-
Prep
15
min
-
Total
1
hr
15
min
-
Ingredients
14
-
Servings
4
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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
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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.
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-
Serve this Middle Eastern favorite made with whole grain bulgur with hummus and whole wheat pita.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 310
- Calories from Fat
- 60
- Total Fat
- 6g
- 10%
- Saturated Fat
- 1g
- 4%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 290mg
- 12%
- Potassium
- 800mg
- 23%
- Total Carbohydrate
- 52g
- 17%
- Dietary Fiber
- 12g
- 51%
- Sugars
- 5g
- Protein
- 12g
- 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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