Middle Eastern Bulgur Salad

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

  • Prep Time 15 min
  • Total Time 45 min
  • Servings 4

Ingredients

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
  • 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.

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.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
390
(
Calories from Fat
120),
% Daily Value
Total Fat
13g
13%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
15mg
15%;
Sodium
480mg
480%;
Total Carbohydrate
54g
54%
(Dietary Fiber
13g
13%
  Sugars
6g
6%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
45%;
Calcium
15%;
Iron
25%;
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.