This colorful and easy salad brings goodness of traditional kasha for your dinner.
Kasha Tabbouleh
- Prep Time 20 min
- Total 2 hr 20 min
- Servings 4
- Ingredients 15
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
Instructions
-
Step1In 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.
-
Step2In large glass or plastic bowl, mix buckwheat, parsley, tomatoes, onion, mint, cucumber and beans.
-
Step3In small bowl, mix remaining ingredients except lettuce; toss with buckwheat mixture. Cover; refrigerate at least 1 hour. Serve on lettuce.
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
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