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Broccoli Tabouli with Chickpeas and Currants


Broccoli Tabouli with Chickpeas and Currants

Serves: 8

Category: Salads, Dressings, Dips and Sauces
Author: James Rohrbacher
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Rated by: 7 members

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Tabbouleh is a traditional Middle Eastern salad made with bulgur wheat, tomatoes, parsley, mint and lemon. In this version, chickpeas and broccoli are added for a special Nutritarian touch.

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Ingredients:

1 cup bulgur
1 1/3 cups boiling water
1/4-1/2 cup freshly squeezed lemon juice, or to taste
3 cups cooked chickpeas or 2 (15 ounce) cans low sodium or no-salt-added chick peas, drained
1 1/2 pounds broccoli florets, very lightly steamed and finely chopped (frozen may be used)
2 large tomatoes, diced or 1 pint grape tomatoes, halved
6 scallions, white and green parts, thinly sliced
1 1/2 cups finely chopped parsley
1/2 cup finely chopped mint leaves
1/2 red bell pepper, finely diced
8 cloves garlic, minced or pressed
1 cup currants
freshly ground black pepper

Instructions:

Place the bulgur and boiling water in a bowl, stir once and let sit for 30 minutes or until the bulgur has absorbed all of the water and feels dry.

Meanwhile in a large bowl, combine the remaining ingredients and stir well to combine. Add the bulgur and combine thoroughly. Taste and adjust the seasonings by adding more lemon, garlic or pepper if desired.

Cover and let stand at least one hour to allow the flavors to blend. Can be served at room temperature or chilled.

Calories 298; Protein 16 g; Carbohydrates 57 g; Sugars 19 g; Total Fat 2.8 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 54 mg; Fiber 14.8 g; Beta-Carotene 1317 ug; Vitamin C 117 mg; Calcium 144 mg; Iron 5.5 mg; Folate 209 ug; Magnesium 113 mg; Potassium 947 mg; Zinc 3.7 mg; Selenium 5.5 ug

Comments (1):

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free2choose

10/24/2015 08:36 PM

Rated this recipe:

This is my new favorite! I didn't have any lemons, so I used lime, and a little Trader Joe's Lemon Pepper.

My husband follows the SAD diet, so I wanted to make this for one. I cooked all the bulgar but then used small amounts of the other ingredients. I just microwaved some frozen broccoli and some pre-chopped red, yellow and green peppers (frozen) from Trader Joe's.

I didn't have currants so I used raisins. Wow, were they good in this.