Tabbouleh with Garbanzo Beans

Vegetarian
Vegan
Dairy Free
Health score
33%
Tabbouleh with Garbanzo Beans
75 min.
4
258kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Tabbouleh with Garbanzo Beans recipe! Perfectly suited for vegetarians and vegans alike, this dish is not only refreshing but also packed with nutrients, making it an ideal choice for a healthy lifestyle. With its colorful medley of fresh vegetables, aromatic herbs, and protein-rich chickpeas, this tabbouleh is a feast for the senses.

Imagine biting into a bowl of fluffy bulgur wheat, complemented by the crunch of cucumbers, the sweetness of ripe tomatoes, and the zesty kick of lemon juice. Each ingredient harmonizes beautifully, creating a dish that is both satisfying and light. Whether served as a side dish, antipasti, or a snack, this tabbouleh is versatile enough to fit any occasion, from casual gatherings to elegant dinners.

Not only is this recipe easy to prepare, but it also allows you to enjoy a wholesome meal in just 75 minutes. The combination of fresh parsley and mint adds a refreshing twist, while the garbanzo beans provide a hearty texture that will keep you coming back for more. So, gather your ingredients and get ready to impress your family and friends with this delicious and nutritious Tabbouleh with Garbanzo Beans!

Ingredients

  • 1.5 cups water boiling
  • 0.8 cup bulgur uncooked
  • 2.3 cups tomatoes chopped
  • 0.5 cup spring onion chopped
  • cup bell pepper green chopped
  • cup cucumber chopped
  • 0.8 cup parsley fresh chopped
  • tablespoons mint leaves dried fresh crushed chopped
  • 15 oz garbanzo beans drained canned (garbanzo beans)
  • 0.3 cup juice of lemon 
  • tablespoon vegetable oil 
  • 0.8 teaspoon salt 
  • 0.3 teaspoon pepper 
  • cloves garlic finely chopped

Equipment

  • bowl

Directions

  1. In medium bowl, pour boiling water over bulgur.
  2. Let stand 1 hour.
  3. In tightly covered container, shake all dressing ingredients.
  4. Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur.
  5. Pour dressing over tabbouleh; toss.

Nutrition Facts

Calories258kcal
Protein15.43%
Fat20.61%
Carbs63.96%

Properties

Glycemic Index
69.08
Glycemic Load
12.56
Inflammation Score
-9
Nutrition Score
26.862173930458%

Flavonoids

Eriodictyol
1.9mg
Hesperetin
2.59mg
Naringenin
0.78mg
Apigenin
24.44mg
Luteolin
2.35mg
Kaempferol
0.44mg
Myricetin
1.82mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:257.61kcal
12.88%
Fat:6.31g
9.7%
Saturated Fat:0.88g
5.52%
Carbohydrates:44.03g
14.68%
Net Carbohydrates:31.56g
11.47%
Sugar:4.46g
4.95%
Cholesterol:0mg
0%
Sodium:756.47mg
32.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.62g
21.25%
Vitamin K:229.14µg
218.23%
Manganese:1.97mg
98.68%
Vitamin C:67.71mg
82.07%
Fiber:12.47g
49.9%
Vitamin A:2111.66IU
42.23%
Vitamin B6:0.82mg
40.9%
Magnesium:102.4mg
25.6%
Folate:87.13µg
21.78%
Phosphorus:217.09mg
21.71%
Copper:0.41mg
20.65%
Potassium:714.4mg
20.41%
Iron:3.52mg
19.55%
Vitamin B3:2.48mg
12.39%
Vitamin B1:0.19mg
12.36%
Zinc:1.74mg
11.62%
Calcium:105.27mg
10.53%
Vitamin B5:0.89mg
8.86%
Vitamin E:1.07mg
7.16%
Vitamin B2:0.12mg
6.87%
Selenium:3.19µg
4.56%