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Kasha Tabbouleh

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  • Prep Time 20 min
  • Total Time 2 hr 20 min
  • Servings 4
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This colorful and easy salad brings goodness of traditional kasha for your dinner.

Ingredients

2
cups water
1
cup uncooked buckwheat kernels or groats (kasha)
1 1/2
cups finely chopped fresh parsley
1 1/2
cups chopped seeded tomatoes (about 2 medium)
1/3
cup chopped onion (about 1 medium)
1/4
cup chopped fresh or 2 teaspoons dried mint leaves
1
small cucumber, peeled, chopped (3/4 cup)
1
can (15 to 16 oz) garbanzo beans, drained, rinsed
1/4
cup lemon juice
1
tablespoon honey
2
teaspoons Dijon mustard
2
teaspoons grated lemon peel
1/2
teaspoon salt
1/4
teaspoon pepper
4
lettuce leaves

Directions

  • 1 In 2-quart saucepan, heat water to boiling. Stir in buckwheat kernels. Heat to boiling; reduce heat. Cover; simmer about 25 minutes or until water is absorbed and buckwheat is tender. Cover; refrigerate 25 minutes to cool.
  • 2 In large glass or plastic bowl, mix buckwheat, parsley, tomatoes, onion, mint, cucumber and beans.
  • 3 In small bowl, mix remaining ingredients except lettuce; toss with buckwheat mixture. Cover; refrigerate at least 1 hour. Serve on lettuce.

Expert Tips

Besides being a whole grain, kasha contains many important vitamins and minerals. This is a colorful, flavorful salad that is easy to make. Leftovers can be stored for a couple of days in the refrigerator.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
Calories from Fat
35
% Daily Value
Total Fat
3 1/2g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
390mg
16%
Total Carbohydrate
58g
19%
Dietary Fiber
11g
44%
Sugars
9g
Protein
13g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
40%
40%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
3 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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