Using Fresh Herbs in Cooking: Chickpea Tabbouleh

May 3, 2012 at 2:14 pm Leave a comment

Now that it is spring, fresh vegetables and herbs are coming back into season.  You can use fresh herbs to flavor dishes to help cut down on the amount of sodium in your meals.  Try this great spring and summer-time dish.

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, diced (about 2 1/2 cups)
1/2 medium red bell pepper, seeded and diced (about 1/2 cup)
1 cup canned chickpeas (garbanzos), drained and rinsed

Vinaigrette
3 Tbsp. fresh lemon juice
3 Tbsp. olive oil
1/4 tsp. salt
Freshly ground black pepper to taste

Preparation:

  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.

Nutrition Facts Per 1c Serving:
Calories 95
Total Fat 4.5g
Cholesterol 0mg
Sodium 110mg
Potassium 275mg
Total Carbohydrate 12g
Dietary Fiber 3g
Sugars 3g
Protein 3 g

*Recipe adapted from Diabetes Forecast Magazine*

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Entry filed under: Diabetes, Diet/Nutrition, Healthy Lifestyle, Recipes. Tags: , , , , , .

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