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Middle Eastern Bulgur Salad

 12 Ratings
5 Comments
  • Prep Time 15 min
  • Total Time 45 min
  • Servings 4
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Stuff tomatoes with a global vegetarian salad mix of bulgur, garbanzos, cucumber and feta.

Ingredients

1
cup boiling water
3/4
cup uncooked bulgur
1
can (15 oz) Progresso™ chickpeas (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

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

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
20%
Saturated Fat
3 1/2g
17%
Trans Fat
0g
Cholesterol
15mg
4%
Sodium
480mg
20%
Potassium
790mg
23%
Total Carbohydrate
54g
18%
Dietary Fiber
13g
51%
Sugars
6g
Protein
15g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
45%
45%
Calcium
15%
15%
Iron
25%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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