Mediterranean Tabbouleh with Tomatoes and Chickpeas

  • Prep Time:
    45 minutes

  • Cook Time:
    15 minutes

  • Yield:
    12 servings


  • 1 cup R.W. Knudsen Family® Organic Tomato Juice
  • 1/2 cup water
  • 3/4 cup uncooked, quick cooking bulgur wheat
  • 1/4 cup Santa Cruz Organic® Pure Lemon Juice
  • 1/4 cup pure extra virgin olive oil
  • 1 teaspoon minced garlic
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 (15 to 16 oz.) can chickpeas or garbanzo beans, drained
  • 2 cups seeded and diced ripe plum tomatoes
  • 1 cup peeled, seeded, diced cucumber
  • 3/4 cup finely chopped fresh flat-leaf parsley
  • 3 tablespoons finely chopped fresh mint


  1. BRING tomato juice and water to boil in medium saucepan over high heat. Stir in bulgur wheat. Reduce to simmer. Cover and cook 15 minutes. Remove from heat.
  2. WHISK together lemon juice, olive oil, garlic, salt and pepper in a small bowl.
  3. PLACE bulgur in large bowl. Add beans, tomatoes, cucumber, parsley and mint. Stir dressing. Pour over bulgur mixture. Stir to coat evenly. Chill until ready to serve.

Nutritional Information

Serving Size: 1/12 of recipe
Calories Per Serving: 130
Total Fat Grams: 6g
Calories From Fat Grams: 50
Saturated Fat Grams: 0.5g
Saturated Fat Grams Percent Daily Value: 3%
Sodium: 250mg
Sodium Percent Daily Value: 10%
Carbohydrates: 18g
Carbohydrates Percent Daily Value: 6%
Dietary Fiber: 2g
Dietary Fiber Percent Daily Value: 8%
Sugars: 2g
Protein: 4g
Vitamin A Percent Daily Value: 15%
Calcium Percent Daily Value: 2%
Vitamin C Percent Daily Value: 20%
Iron Percent Daily Value: 6%

*Percent Daily Values are based on a 2,000 calorie diet.

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