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Diabetes Forecast

The Healthy Living Magazine

Chickpea Tabbouleh

Per Serving

Chickpea Tabbouleh

Makes: 10
Serving Size: 1 cup
Calories 95
Fat 4.5 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 3 g
Sugars 3 g
Cholesterol 0 mg
Sodium 110 mg
Potassium 275 mg
Protein 3 g
Phosphorus 55 mg
Choices: Starch 0.5, Vegetable 1, Fat 1
  • Makes: 10
  • Serving Size: 1 cup
  • Preparation Time: 30 minutes

Ingredients

Salad
1/2 cup fine bulgur wheat
hot water to cover and soak bulgur
2 bunches (about 1/2 lb.) fresh parsley, thick stems removed
4 Tbsp. minced fresh mint
1/2 cup peeled, seeded, and diced cucumber
3 scallions, finely minced (about 1/2 cup)
3 small tomatoes (about 1 lb.), diced (about 2 1/2 cups)
1/2 med. red bell pepper, seeded and diced (about 1/2 cup)
1 cup canned chickpeas (garbanzos), drained and rinsed
Vinaigrette
3Tbsp.fresh lemon juice
3Tbsp.olive oil
1/4tsp.salt
freshly ground black pepper to taste

Directions

  1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur to cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
  2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.
  3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.
Great Grain: Fine-textured bulgur wheat is the authentic form of the grain for tabbouleh. Fine bulgur can be found at natural foods stores and specialty markets, and through mail order. Coarse bulgur may be substituted. The key to authentic tabbouleh is fresh parsley and mint; the bulgur plays a secondary role, hence the small quantity of it compared with the amount of herbs. Other herbs or greens may be substituted, such as basil or chopped arugula leaves.
 
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