This easy Chickpea Tabbouleh recipe is completely plant-based, and packed with the nutrition power of whole grains, herbs, citrus, olive oil, and tomatoes.
- 1 cup uncooked whole wheat bulgur
- 3 cups water
- 2 medium garlic cloves
- 1 bunch (4 ounces, about 4 cups) fresh parsley leaves
- ½ cup mint leaves, loosely packed
- 5 green onions, white and green parts, finely diced
- 3 small Persian cucumbers, with peels, finely diced
- 2 medium tomatoes, finely diced
- 1 15-oz can chickpeas, drained
- 2 tablespoons extra virgin olive oil
- Juice of 1 large lemon
- 1/2 teaspoon freshly ground black pepper
- Sea salt, as desired (optional)
- Place the bulgur in a small pot with the water. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 10 minutes, stirring occasionally. Remove from heat, fluff with a fork, and cover for 5 minutes. Drain any remaining liquid and transfer the cooked bulgur to a large mixing bowl and refrigerate to cool.
- Place the garlic, parsley, and mint in a food processor. Process until only finely chopped (do not liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
- Add the green onions, cucumbers, tomatoes, chickpeas, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
- Chill until serving time.
Substitute another cooked whole grain (or combination of grains) for the bulgur, such as cooked bulgur, wheat berries, quinoa, rye berries, or farro.
- Category: Salad
- Cuisine: Mediterranean
- Serving Size: 1 cup
- Calories: 201
- Sugar: 5 g
- Sodium: 18 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Carbohydrates: 33 g
- Fiber: 9 g
- Protein: 8 g
Keywords: tabbouleh, vegan tabbouleh, chickpea tabbouleh