Bulgur Wheat Tabbouleh with Chickpeas
Bright, fresh, and bursting with Mediterranean flavors, this Bulgur Wheat Tabbouleh with Chickpeas is the ultimate wholesome salad for any occasion. Featuring fluffy bulgur wheat, protein-packed chickpeas, and a medley of vibrant vegetables like juicy cherry tomatoes and crisp cucumber, this recipe is a nutrient-rich twist on the classic tabbouleh. Fresh parsley and mint add an aromatic, herbal kick, while a zesty dressing of olive oil, lemon juice, and garlic ties it all together. Ready in just 30 minutes, this dish is perfect as a refreshing side or a light vegetarian main course. Serve it chilled or at room temperature for a healthy, flavor-packed meal that’s as easy to make as it is to love.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1.5 cups boiling water
- 1 cup chickpeas (cooked or canned)
- 1 cup fresh parsley (finely chopped)
- 0.5 cup fresh mint (finely chopped)
- 1 cup cherry tomatoes (diced)
- 1 cup cucumber (peeled and diced)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 clove garlic (minced)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Place the bulgur wheat in a large heatproof bowl and pour the boiling water over it. Cover the bowl with a lid or plastic wrap and let it sit for 10-15 minutes until the bulgur has absorbed the water and is tender.
Fluff the bulgur wheat with a fork and set aside to cool to room temperature.
If using canned chickpeas, rinse and drain them thoroughly.
In a large mixing bowl, combine the cooled bulgur wheat, chickpeas, parsley, mint, diced tomatoes, and diced cucumber.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss everything together until it is well combined.
Taste and adjust seasoning if necessary, adding more lemon juice, salt, or pepper as desired.
Refrigerate the tabbouleh for at least 30 minutes to allow the flavors to blend.
Serve chilled or at room temperature, as a side dish or light main course.
Nutrition Facts
Calories |
253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 395 mg | 17% | |
| Total Carbohydrate | 31.6 g | 11% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 5.3 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 577 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
