Tabbouleh with Garbanzo Beans

Tabbouleh with Garbanzo Beans

Traditional tabbouleh becomes a hearty salad when garbanzo beans, cucumbers and bell pepper are added to the tender bulgur wheat.

Prep Time

15

Minutes

Total Time

1:15

Hr:Mins

Makes

4

servings

Tabbouleh
1 1/2
cups boiling water
3/4
cup uncooked bulgur wheat
3
medium tomatoes, chopped (2 1/4 cups)
8
medium green onions, chopped (1/2 cup)
1
medium green bell pepper, chopped (1 cup)
1
cup chopped cucumber
3/4
cup chopped fresh parsley
3
tablespoons chopped fresh or 1 tablespoon dried mint leaves, crushed
1
can (15 oz) Progresso® chick peas (garbanzo beans), drained
Lemon-Garlic Dressing
1/4
cup lemon juice
1
tablespoon olive or vegetable oil
3/4
teaspoon salt
1/4
teaspoon pepper
3
cloves garlic, finely chopped
  1. In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
  2. In tightly covered container, shake all dressing ingredients.
  3. Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur. Pour dressing over tabbouleh; toss.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
Bulgur wheat is popular in many Middle Eastern countries. It's made by processing wheat into small pieces that cook by resting in hot water. The tender, chewy texture of bulgur is perfect for salads because it can be eaten cold.
Health Twist
Middle Eastern cuisine gives us many foods that are low in fat and high in flavor. A favorite from this region is tabbouleh, which features whole-grain bulgur wheat kernels that have been steamed, dried and crushed. Whole grains also contain complex carbohydrates, vitamins, minerals and fiber.
Special Touch
For a stunning presentation, fill Belgian endive leaves with this tempting salad. Two or three filled leaves make the perfect stand-alone salad or main-dish accompaniment.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 340
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 600mg;
  • Total Carbohydrate 56g
    • (Dietary Fiber 14g,
    • Sugars 6g),
  • Protein 14g;
Percent Daily Value*:
    Exchanges:
    • 2 1/2 Starch;
    • 0 Fruit;
    • 1 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 1 Vegetable;
    • 1/2 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 1 Fat;
    Carbohydrate Choices:
    • 4;
    *Percent Daily Values are based on a 2,000 calorie diet.