Chickpea Mint Tabbouleh

Name: Chickpea Mint Tabbouleh
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 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

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

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 frozen 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.

Reviews

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