Tabbouleh with Chickpeas
Elevate your salad game with this vibrant Tabbouleh with Chickpeas—a healthy, protein-packed twist on the classic Middle Eastern dish. This refreshing recipe combines tender bulgur wheat with a medley of fresh vegetables, like juicy tomatoes, crisp cucumber, and zesty green onions, along with a generous helping of finely chopped parsley and mint for an aromatic touch. The addition of hearty chickpeas brings extra texture and satisfying plant-based protein, making it perfect as a light main or a flavorful side dish. Tossed in a bright lemon and olive oil dressing, this tabbouleh is a harmonious blend of tangy, herbaceous, and nutty flavors. Ready in just 30 minutes and best served chilled, it’s an easy and nutritious choice for your next lunch, dinner, or picnic spread.
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 1.5 cups Boiling water
- 1 cup Chickpeas (cooked or canned, drained and rinsed)
- 2 cups Parsley (fresh, finely chopped)
- 0.5 cup Mint leaves (fresh, finely chopped)
- 3 units Tomatoes (medium, diced)
- 1 unit Cucumber (medium, diced)
- 3 units Green onions (sliced thinly)
- 0.25 cup Lemon juice (freshly squeezed)
- 0.25 cup Olive oil (extra virgin)
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
Instructions
1. 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 absorbs the water and becomes tender.
2. Fluff the bulgur with a fork and allow it to cool slightly.
3. In the meantime, prepare the fresh ingredients: finely chop the parsley and mint leaves, dice the tomatoes and cucumber, and slice the green onions.
4. Once the bulgur has cooled, transfer it to a large salad bowl.
5. Add the chickpeas, chopped parsley, mint, tomatoes, cucumber, and green onions to the bowl with the bulgur.
6. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.
7. Pour the dressing over the salad ingredients and toss everything together until well combined.
8. Taste and adjust seasoning, adding more lemon juice, salt, or pepper as desired.
9. Cover the salad and chill it in the refrigerator for at least 30 minutes to allow the flavors to meld together.
10. Serve the Tabbouleh with Chickpeas cold or at room temperature as a side dish or light main course.
Nutrition Facts
Calories |
297 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 340 mg | 15% | |
| Total Carbohydrate | 32.9 g | 12% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 7.3 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 734 mg | 16% | |
*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.
