By Alison Clark, Registered Dietitian www.achn.co.uk

White Bean Tabbouleh

Name: White Bean Tabbouleh
Prep time: 8 min
Cook time: 15 min
Total time: 23 min
Cuisine: Middle Eastern
Ingredients: 200g bulgar wheat; 1 tablespoon stock powder; 1 tsp Vegetable oil; 1 red onion, peeled and chopped; 1 tsp ground cumin; 2 tsp red wine vinegar; 30g mint; 150g parsley; 50g coriander; 400g cannellini beans, rinsed and drained

4 steps

Prep:8minCook:15min

This dish is full of flavour from all the fresh herbs. The bulgar wheat is low GI, meaning it releases its energy slowly, and the beans are full of protein and vitamins - a balanced, tasty and quick dish to make for a family meal or impress everyone at a gathering.

Updated at: Thu, 17 Aug 2023 12:05:28 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories281.6 kcal (14%)

Total Fat2.6 g (4%)

Carbs53.3 g (20%)

Sugars1.9 g (2%)

Protein12.6 g (25%)

Sodium280.9 mg (14%)

Fiber13.5 g (48%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gbulgar wheat

1 tablespoonstock powder

1 tspvegetable oil

1red onion

peeled and chopped

1 tspground cumin

2 tspred wine vinegar

30gmint

150gparsley

50gcoriander

400gcannellini beans

rinsed and drained

Instructions

Step 1

Place the bulgar wheat in a wide bottom dish & evenly sprinkle over stock powder. Add boiling water over the bulgar wheat and 1cm more. Cover with a tea towel for 15 minutes whilst you prepare the other ingredients.

Step 2

Add vegetable oil to a frying pan and over a medium heat, cook the onion and garlic for 5 minutes. Add 1 tsp of ground cumin and cook for a further 2 minutes. Remove from the heat and mix in the vinegar.

Step 3

Remove the stems from the mint leaves, then chop all the herbs together, making sure there are no big pieces. You can include the stalks from the coriander and parsley.

Step 4

In a large bowl combine the cooled bulgar wheat, onion mixture, white beans and chopped herbs.