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Chickpea Mint Tabbouleh

You’ll love this salad warm or chilled. For variety, add feta cheese or use this as a filling for stuffed tomatoes or mushrooms. —Brian Kennedy, Kaneohe, Hawaii
  • Total Time
    Prep/Total Time: 30 min.
  • Makes
    4 servings

Ingredients

  • 1 cup bulgur
  • 2 cups water
  • 1 cup fresh or frozen peas (about 5 ounces), thawed
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • 1/2 cup minced fresh parsley
  • 1/4 cup minced fresh mint
  • 1/4 cup olive oil
  • 2 tablespoons julienned soft sun-dried tomatoes (not packed in oil)
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  • In a large saucepan, combine bulgur and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in fresh or thawed peas; cook, covered, until bulgur and peas are tender, about 5 minutes.
  • Transfer to a large bowl. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Editor’s Note: This recipe was tested with soft sun-dried tomatoes that do not need to be soaked before use.
Health Tip: Bulgur is made from whole wheat kernels that are boiled, dried and cracked. Since it’s made from the whole kernel, it’s always a whole grain. It has more fiber than quinoa, oats and corn.
Nutrition Facts
1 cup: 380 calories, 16g fat (2g saturated fat), 0 cholesterol, 450mg sodium, 51g carbohydrate (6g sugars, 11g fiber), 11g protein. Diabetic Exchanges: 3 starch, 3 fat, 1 lean meat.

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