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Middle Eastern Bulgur Salad

Global Garbanzos

Garbanzo beans, legumes eaten around the globe, contain vitamin B6, also called pyridoxine. Vitamin B6 is important for digesting proteins, plus it helps to keep hair and nerves healthy.

1 review

2 ratings

This salad can be made a day ahead if you like! It's loaded with bulgur, garbanzo beans, cukes, green onions, feta and fresh parsley. From eatbetteramerica.

Prep Time:15 min

Start to Finish:45 min

makes:4 servings

1	cup boiling water
3/4	cup uncooked bulgur
1	can (15 oz) Progresso® chick peas (garbanzo) beans, drained, rinsed
1	small cucumber, chopped (1 cup)
8	medium green onions, thinly sliced (1/2 cup)
1/4	cup crumbled feta cheese (1 oz)
1/4	cup chopped fresh parsley
2	tablespoons lemon juice
2	tablespoons olive, canola or soybean oil
1/2	teaspoon salt
4	medium tomatoes

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.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 400mg; Total Carbohydrate 53g (Dietary Fiber 13g, Sugars 5g); Protein 14g Percent Daily Value*: Vitamin A 30%; Vitamin C 45%; Calcium 15%; Iron 25% Exchanges: 2 Starch; 1 Other Carbohydrate; 1 Vegetable; 1 Very Lean Meat; 2 Fat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

1 Review

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Perfect!

I made this tonight and it was fabulous! Instead of 1 oz of regular feta, I opted for 3oz of reduced fat feta and cous cous instead of bulgar, which was just perfect! I picked up a box of dry falafel mix and baked it using olive oil cooking spray instead of frying it (fantastic) and served with lowfat roasted garlic hummus. What a delightful nutritious and satisfying middle-eastern meal!!
Posted at 9:34 AM on March 26 2009 by manda-k