Tabbouleh Legume Salad Modified (Lebanese Bulgar Wheat Salad, with Chickpeas & Black Beans & Cucumber) Recipe
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Ingredients:
- 14 oz chickpeas , (aka garbanzo beans, included in nutrition calorie facts but optional, see prep note) canned 50% less salt
- 14 oz black beans , (included but optional, seep prep note) canned 50% less salt
Directions:
- Makes 12 one cup servings
- Pour BOILING water over uncooked bulgar (fine or medium ground, rinsed), set aside about 1/2 hour while preparing the rest so the bulgar will swell and become edible! Add extra water if needed but remember there will be juice from the fresh tomatos
- Gather and prepare salad ingredients ~ rinse canned beans well and then consider sauteing them (see prep note below), 1/4-inch dice tomatoes and cucumbers, finely slice green onions, mince parsley and mint.
- Prepare dressing in small bowl or shakeable container; combine 1/4 c lemon juice and tbs extra virgin olive oil (called for 1/4 c oil, 3/4 t salt i omitted), 1/2 t freshly ground pepper, (i also added several dashes of lemon pepper and cajun blackened seasoning). mix well
- Mix/toss all ingrediets together well. just as good or better next day
- *garbanzo and black beans prep note ~ heat tablespoon olive oil (i used peanut oil b/c it has a higher smoke point, does not burn and has an exotic flavor) and chickpeas together. Recipe suggests sprinkle with 1/4 t salt and grinding of pepper. Instead, I used garlic powder, onion powder, cajun blackening seasoning. Cook in a single layer until a toasty borwn or ligher turning beans/stirring occasionally. Good as a snack separately or in the salad. I also did the black beans this way. yum!!!
- Adapted by united2gether to taste and personal preferences; based on recipe called Tabbouleh in Good Food, Great Medicine; A Homemade Cookbook by Mea Hassell, & Miles Hassell, MD
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1473 Kcal (6167 kJ) | ||
| Calories from fat | 635.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 70.6g | 109% | |
|---|---|---|---|
| Sodium | 181.62mg | 8% | |
| Potassium | 4726.3mg | 101% | |
| Total Carbs | 155.25g | 52% | |
| Sugars | 43.54g | 174% | |
| Dietary Fiber | 64.46g | 258% | |
| Protein | 34.65g | 69% | |
| Vitamin C | 362.6mg | 604% | |
| Vitamin A | 11.8mg | 394% | |
| Iron | 1424.6mg | 7915% | |
| Calcium | 772.8mg | 77% | |
| Amount Per 100 g | |||
| Calories | 62.58 Kcal (262 kJ) | ||
| Calories from fat | 26.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3g | 109% | |
|---|---|---|---|
| Sodium | 7.72mg | 8% | |
| Potassium | 200.79mg | 101% | |
| Total Carbs | 6.6g | 52% | |
| Sugars | 1.85g | 174% | |
| Dietary Fiber | 2.74g | 258% | |
| Protein | 1.47g | 69% | |
| Vitamin C | 15.4mg | 604% | |
| Vitamin A | 0.5mg | 394% | |
| Iron | 60.5mg | 7915% | |
| Calcium | 32.8mg | 77% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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