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
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
-
Step1In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
-
Step2In tightly covered container, shake all dressing ingredients.
-
Step3Drain 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
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