Garbanzo Tabouli
Garbanzo Tabouli
Ingredients
- 1 & 1/4 cups water
- 1 cup bulgar wheat (5oz)
- 1 tablespoon grated lemon peel
- 1/2 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- 1 teaspoon salt
- 2 large tomatoes, seeded, diced (about 2 cups)
- 1 (15.5oz) can S&W® Garbanzos (drained, rinsed)
- 1 medium cucumber, seeded, diced (about 1 cup)
- 1/2 medium yellow bell pepper, diced (about 1/2 cup)
- 3/4 cup chopped fresh parsley
- 4 green onions, sliced (about 1/2 cup)
- 2 tablespoons chopped fresh mint leaves
Garbanzo Tabouli
Low Calorie
Low Sodium
Vegetarian
40 min
Total Time
20 min
Prep Time
8
Servings
Ingredients
- 1 & 1/4 cups water
- 1 cup bulgar wheat (5oz)
- 1 tablespoon grated lemon peel
- 1/2 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- 1 teaspoon salt
- 2 large tomatoes, seeded, diced (about 2 cups)
- 1 (15.5oz) can S&W® Garbanzos (drained, rinsed)
- 1 medium cucumber, seeded, diced (about 1 cup)
- 1/2 medium yellow bell pepper, diced (about 1/2 cup)
- 3/4 cup chopped fresh parsley
- 4 green onions, sliced (about 1/2 cup)
- 2 tablespoons chopped fresh mint leaves
Directions
In 1 & 1/2-quart saucepan, bring water to a boil. Stir in bulgar wheat. Cover; remove from heat. Let stand 30 minutes or until all liquid is absorbed. Fluff with a fork and cool 10 minutes. Meanwhile, in large bowl, whisk lemon peel, lemon juice, olive oil and salt with wire whisk. Stir in all remaining ingredients. Stir in bulgar wheat. Serve immediately, or cover and refrigerate until serving time. For best flavor, serve at room temperature.
Tip: Extra virgin olive oil provides a smooth middle eastern flavor, but regular olive oil or vegetable oil can be substituted.
Serving Size: about 6oz each
Nutritional Information Per Serving:
Calories 170, Total Fat 7g (Saturated Fat 1g, Trans Fat 0g), Cholesterol 0mg, Sodium 280mg, Carb 23g, Fiber 5g, Total Sugar 3g, Added Sugar 0g, Protein 5g, Vitamin D 0%, Calcium 4%, Iron 8%, Potassium 6%
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.