Middle Eastern Bean Tabbouleh

Nutriscore Rating: 78/100

Vibrant, wholesome, and packed with flavor, this Middle Eastern Bean Tabbouleh is a fresh twist on the traditional dish, combining nutty bulgur wheat with hearty chickpeas and cannellini beans. Enhanced by a medley of chopped parsley and mint, juicy tomatoes, crunchy cucumber, and aromatic spices like cumin and allspice, this recipe delivers an explosion of texture and taste. A tangy dressing of extra-virgin olive oil and fresh lemon juice ties everything together, making it a zesty, protein-rich salad that's perfect as a light main course or a refreshing side dish. Ready in just 30 minutes, this vegetarian and Mediterranean-inspired favorite is both satisfying and easy to prepare, ideal for meal prep or gatherings.

Recipe Information

• Prep Time: 20 min
• Cook Time: 10 min
• Total Time: 30 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 1 cup bulgur wheat
• 1.5 cups hot water
• 1 cup cooked chickpeas (or canned, drained and rinsed)
• 1 cup cooked cannellini beans (or canned, drained and rinsed)
• 1 cup fresh parsley, chopped
• 0.5 cup fresh mint, chopped
• 2 ripe tomatoes, diced
• 1 cucumber, finely diced
• 3 green onions, sliced thinly
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons fresh lemon juice
• 0.5 teaspoons ground cumin
• 0.25 teaspoons ground allspice
• 0.5 teaspoons sea salt
• 0.25 teaspoons black pepper, freshly ground

📝 Instructions

8 steps

1. In a medium-sized bowl, combine the bulgur wheat with the hot water. Cover and let sit for 10-15 minutes, or until the bulgur is tender and has absorbed the water. Fluff with a fork and set aside to cool.

2. While the bulgur is cooling, prepare the vegetables. Dice the tomatoes, cucumber, and green onions, and chop the parsley and mint. Rinse and drain chickpeas and cannellini beans if using canned.

3. In a large mixing bowl, combine the cooled bulgur, chickpeas, cannellini beans, parsley, mint, tomatoes, cucumber, and green onions. Mix well to combine.

4. In a small bowl, whisk together the olive oil, lemon juice, ground cumin, ground allspice, sea salt, and black pepper to make the dressing.

5. Pour the dressing over the bean and vegetable mixture. Toss gently but thoroughly to ensure everything is evenly coated.

6. Taste and adjust seasoning if needed, adding more lemon juice, salt, or pepper to your liking.

7. Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

8. Serve chilled or at room temperature as a side dish or light main course. Enjoy!

Nutrition Facts

1 serving (415.2g)

Calories		296
% Daily Value*
Total Fat		12.5 g	16%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		367 mg	16%
Total Carbohydrate		39.4 g	14%
	Dietary Fiber	11.2 g	40%
	Total Sugars	6.2 g
Protein		10.4 g	21%
Vitamin D		0.0 mcg	0%
Calcium		183 mg	14%
Iron		7.1 mg	39%
Potassium		990 mg	21%

*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.

Source of Calories

Fat: 450 cal (36.1%%)

Protein: 168 cal (13.5%%)

Carbs: 630 cal (50.4%%)