Description
Discover how to make this refreshing chickpea tabbouleh recipe! Packed with plant-based protein, whole grains, fresh herbs, and zesty lemon flavor, it’s a quick and easy, healthy vegan and vegetarian salad perfect for meal prep or a light lunch.
Ingredients
Scale
- 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-ounce) can chickpeas, rinsed, drained
- 2 tablespoons extra virgin olive oil
- 1 large lemon, juiced
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon sea salt, (optional)
Instructions
- 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.
- Makes 8 servings (about 1 1/4 cup each)
Notes
Make this recipe gluten-free by swapping out the bulgur for a quick-cooking whole grain, such as quinoa or millet.
- Prep Time: 16 minutes
- Cook Time: 10 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- 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
