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Garbanzo Tabbouleh

Recipe Summary

Preparation time: 40 minutes

Number of servings: 8


    • 1 cup bulgur (cracked wheat)
    • 1 cup boiling water
    • 2 cups diced tomatoes
    • 1 1/2 cups cooked (1/2 cup dry will yield 1 1/2 cups cooked) or 1 can (15 oz) can garbanzo beans, drained
    • 1 cup cucumber, peeled, seeded, and diced
    • 3/4 cup chopped fresh parsley
    • 1/2 cup yellow bell pepper, diced
    • 1/2 cup green onions, sliced
    • 2 Tbsp fresh mint, chopped
    • 1/2 tsp salt
    • 1/3 cup fresh lemon juice
    • 1 1/2 Tbsp olive oil


Combine bulgur and boiling water in a large bowl. Stir well. Let stand 30 minutes or until water is absorbed. Add tomato and remaining ingredients; toss gently.

Serve at room temperature.

Nutrition Facts
Garbanzo Tabbouleh 
Serving Size 1 cup
Amount Per Serving 
Calories 100 Calories from Fat 30
% Daily Value (DV)* 
Total Fat 4g 5%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 270mg 11%
Total Carbohydrates 16g 5%
Dietary Fiber 4g 16%
Sugars 4g
Protein 4g  
Vitamin A 15%
Vitamin C 70%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 1
Meat 0
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of makes no representations, nor assumes any responsibility, concerning same.

Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.