Tabbouleh with Garbanzo Beans

Tabbouleh with Garbanzo Beans

Betty Crocker's Heart Healthy Cookbook shares a recipe! Enjoy this no-fuss tabbouleh salad made using garbanzo beans and vegetables that is ready in an hour.

Prep Time

15

Minutes

Total Time

1:00

Hr:Mins

Makes

4

servings

Tabbouleh
1 1/2
cups boiling water
3/4
cup uncooked bulgur
3
medium tomatoes, chopped (about 2 1/4 cups)
8
medium green onions, sliced (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, crumbled
1
can (15 oz) Progresso® garbanzo beans, drained
Lemon-Garlic Dressing
1/4
cup lemon juice
1
tablespoon canola or soybean oil
1/4
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
“For my sweet tooth, I keep sugarless candy on hand and have one of them once in a while in the afternoon. I like to try different foods, so this is a great recipe for me; it is very refreshing and has lots of vegetables, which I like.” Wanda S.
A Note from the Nutritionist:
Seeking new adventures and eating experiences can be key for heart-healthy eating. Other countries give us many foods that are low in fat and high in fiber, complex carbohydrates, vitamins and minerals. Tabbouleh, a favorite from the Middle East, features bulgur wheat kernels that have been steamed, dried and crushed.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 360
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 330mg;
  • Total Carbohydrate 60g
    • (Dietary Fiber 15g,
    • Sugars 5g),
  • Protein 15g;
Percent Daily Value*:
    Exchanges:
    • 3 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 3 Vegetable;
    • 0 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 0 Fat;
    Carbohydrate Choices:
    • 4;
    *Percent Daily Values are based on a 2,000 calorie diet.