Middle Eastern Bulgur Salad

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.

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(3 Ratings)

3 Ratings

5 Stars 67%

4 Stars 33%

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Member Reviews (2)

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PREP TIME
15 Min
TOTAL TIME
45 Min
SERVINGS
4

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.

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Expert Tips

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.

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Nutrition Information:

1 Serving (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;
0 Fruit;
1 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 Choices:

3 1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 2 of 2 Reviews View All

Posted 6/30/2010 11:41:33 AM REPORT ABUSE danielle_ic said:

Rating:

I made this last night and brought it to work without ever trying it before and it was great! I did the recipe just as told but forgot the cucumber and it didn’t affect the taste at all. I really like the bulgur which I have never had before. All the flavors melded so well with each other. I highly recommend trying this recipe out.

Posted 3/26/2009 9:34:06 AM REPORT ABUSE manda-k said:

Rating:

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!!