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Tabbouleh with Garbanzo Beans

Tabbouleh with Garbanzo Beans
  • Prep 15 min
  • Total 1 hr 15 min
  • Ingredients 14
  • Servings 4
Enjoy this no-fuss tabbouleh salad made using bulgur, veggies and Progresso® beans - a perfect Middle Eastern side dish.
Updated December 28, 2014

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.

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

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
% 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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