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Middle Eastern Bulgur Salad

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Middle Eastern Bulgur Salad
  • Prep 15 min
  • Total 45 min
  • Servings 4
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Stuff tomatoes with a global vegetarian salad mix of bulgur, garbanzos, cucumber and feta.
Updated Dec 25, 2014

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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    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.
  • tip 3
    Feta cheese is a salty Greek cheese that has a tangy flavor. Look for flavored feta cheeses as well.

Nutrition

390 Calories, 13g Total Fat, 15g Protein, 54g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
390
Calories from Fat
120
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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