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Middle Eastern Bulgur Salad

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

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( 12 Ratings)

12 Ratings

5 Stars 50%

4 Stars 25%

3 Stars

2 Stars

1 Stars 17%

Member Reviews ( 5 )

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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

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Directions

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

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

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.

REVIEWS & 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