Middle Eastern Bulgur Salad

Middle Eastern Bulgur Salad

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

Prep Time

15

Minutes

Total Time

45

Minutes

Makes

4

servings

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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Success
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.
Do-Ahead
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.
Did You Know?
Feta cheese is a salty Greek cheese that has a tangy flavor. Look for flavored feta cheeses as well.

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*:
    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.