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Kasha Tabbouleh

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  • Prep 20 min
  • Total 2 hr 20 min
  • Servings 4
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This colorful and easy salad brings goodness of traditional kasha for your dinner.
Updated Apr 22, 2010
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Ingredients

  • 2 cups water
  • 1 cup uncooked buckwheat kernels or groats (kasha)
  • 1 1/2 cups finely chopped fresh parsley
  • 1 1/2 cups chopped seeded tomatoes (about 2 medium)
  • 1/3 cup chopped onion (about 1 medium)
  • 1/4 cup chopped fresh or 2 teaspoons dried mint leaves
  • 1 small cucumber, peeled, chopped (3/4 cup)
  • 1 can (15 to 16 oz) garbanzo beans, drained, rinsed
  • 1/4 cup lemon juice
  • 1 tablespoon honey
  • 2 teaspoons Dijon mustard
  • 2 teaspoons grated lemon peel
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 lettuce leaves

Steps

  • 1
    In 2-quart saucepan, heat water to boiling. Stir in buckwheat kernels. Heat to boiling; reduce heat. Cover; simmer about 25 minutes or until water is absorbed and buckwheat is tender. Cover; refrigerate 25 minutes to cool.
  • 2
    In large glass or plastic bowl, mix buckwheat, parsley, tomatoes, onion, mint, cucumber and beans.
  • 3
    In small bowl, mix remaining ingredients except lettuce; toss with buckwheat mixture. Cover; refrigerate at least 1 hour. Serve on lettuce.

Tips from the Betty Crocker Kitchens

  • tip 1
    Besides being a whole grain, kasha contains many important vitamins and minerals. This is a colorful, flavorful salad that is easy to make. Leftovers can be stored for a couple of days in the refrigerator.

Nutrition

320 Calories, 3 1/2g Total Fat, 13g Protein, 58g Total Carbohydrate, 9g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
320
Calories from Fat
35
Total Fat
3 1/2g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
390mg
16%
Potassium
740mg
21%
Total Carbohydrate
58g
19%
Dietary Fiber
11g
44%
Sugars
9g
Protein
13g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
40%
40%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
3 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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