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Tabbouleh with Garbanzo Beans

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Betty Crocker Kitchens
Updated Dec 25, 2014
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Traditional tabbouleh becomes a hearty salad when garbanzo beans, cucumbers and bell pepper are added to the tender bulgur wheat.

Tabbouleh with Garbanzo Beans

  • Prep Time 15 min
  • Total 1 hr 15 min
  • Servings 4
  • Ingredients 14
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Ingredients

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™ chickpeas (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

Instructions

  • Step 
    1
    In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
  • Step 
    2
    In tightly covered container, shake all dressing ingredients.
  • Step 
    3
    Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur. Pour dressing over tabbouleh; toss.

Nutrition

340 Calories
7g Total Fat
14g Protein
56g Total Carbohydrate
6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
340
Calories from Fat
60
Total Fat
7g
10%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
860mg
25%
Total Carbohydrate
56g
19%
Dietary Fiber
14g
55%
Sugars
6g
Protein
14g
% Daily Value*:
Vitamin A
45%
45%
Vitamin C
110%
110%
Calcium
10%
10%
Iron
25%
25%
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 Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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