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Middle Eastern Bulgur Salad

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Stuff tomatoes with a global vegetarian salad mix of bulgur, garbanzos, cucumber and feta.

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(12 Ratings)

12 Ratings

5 spoons 50%

4 spoons 25%

3 spoons

2 spoons

1 spoons 17%

Member Reviews (5)

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PREP TIME
15 Min
TOTAL TIME
45 Min
SERVINGS
4

1: cup boiling water

3/4: cup uncooked bulgur

1: can (15 oz) Progresso® chick peas (garbanzo beans), drained, rinsed

1: small cucumber, chopped (1 cup)

8: medium green onions, thinly sliced (1/2 cup)

1/2: cup crumbled feta cheese (2 oz)

1/4: cup chopped fresh parsley

2: tablespoons lemon juice

2: tablespoons olive or vegetable oil

1/2: teaspoon salt

4: medium tomatoes

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1 In small bowl, pour water over bulgur. Let stand 30 minutes.
2 Meanwhile, in large bowl, mix remaining ingredients except tomatoes. Core tomatoes. Make 4 cuts in each tomato from top to bottom without cutting all the way through bottom of tomato. Place tomatoes on individual plates.
3 Stir bulgur into bean mixture; spoon into tomatoes.

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Expert Tips

Use your prettiest ripe tomatoes for this salad. The tomatoes serve as an edible salad holder, and having them at peak ripeness makes them easy to eat with the salad.

This salad can be made ahead, even the day before if you like! The bulgur will continue to absorb the lemony dressing, so you may want to stir in a little olive oil to moisten it before serving.

Feta cheese is a salty Greek cheese that has a tangy flavor. Look for flavored feta cheeses as well.

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Nutrition Information:

1 Serving (1 Serving)

Calories 390

(Calories from Fat 120),

Total Fat 13g

(Saturated Fat 3 1/2g,
Trans Fat 0g),

Cholesterol 15mg;
Sodium 480mg;
Total Carbohydrate 54g

(Dietary Fiber 13g,
Sugars 6g),

Protein 15g;

Percent Daily Value*:

Vitamin A 30.00%;
Vitamin C 45.00%;
Calcium 15.00%;
Iron 25.00%;

Exchanges:

2 1/2 Starch;
0 Fruit;
1/2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
1 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
2 Fat;

Carbohydrate Choices:

3 1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 3 of 5 Reviews View All

Posted 6/24/2011 9:47:38 AM REPORT ABUSE Leah232 said:

Rating:

This salad is very easy to make and is perfect for summer weather. I used a cup of halved grape tomatoes in place of stuffing tomatoes. The colors are gorgeous and the taste is so fresh and light. Be sure to use fresh parsley to really brighten the flavors.

This reply was: Helpful Inspiring

Posted 6/23/2010 8:56:59 PM REPORT ABUSE Rburban1 said:

Rating:

Very Good. Will be making this again.

This reply was: Helpful Inspiring

Posted 6/1/2009 11:54:19 AM REPORT ABUSE jennlong said:

Rating:

I've made this several times and it's wonderful. I can't always find bulgur so I sometimes substitute pearl barley. It's also better if you make it the day before and let the flavors marinate together. I've served this on butterhead lettuce before instead of tomato. Makes a wonderful summer side dish.

This reply was: Helpful Inspiring