Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad
On the lookout for a contemporary, wholesome salad that’s filled with taste and plant-based protein? This chickpea tabbouleh is a vibrant twist on the traditional Center Japanese dish, made with nutrient-dense chickpeas and bulgur for a high-protein enhance. Loaded with crisp cucumbers, juicy tomatoes, parsley, mint, and a zesty lemon-olive oil dressing, this vegan tabbouleh makes the proper mild lunch, aspect dish, or meal prep choice. Whether or not you comply with a vegan, vegetarian, or just wholesome, plant-based weight loss plan, this refreshing salad is a scrumptious and nourishing selection you’ll come again to repeatedly.
This traditional tabbouleh salad is so satisfying—and really easy. It may be whipped up very quickly to accompany Center Japanese meals, equivalent to falafels, hummus, or grilled eggplant. And even serve it as a yummy aspect dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain, equivalent to quinoa, to make a Quinoa Tabbouleh.
What’s tabbouleh?
Tabbouleh is a conventional dish from the Japanese Mediterranean world, which options bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oil. These are all components that develop on this a part of the world, so it’s no marvel that this versatile recipe is so fashionable. I had an opportunity to make this recipe with dietitians within the Center East, the place I introduced on plant-based vitamin. You’ll be able to serve this wholesome dish—stuffed with complete grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 components, not together with pantry staples, this easy recipe is simple to make, and it shines with the flavors of a gorgeous, sunny day!
This recipe relies on the normal components of the Mediterranean. Whereas I’ve had a chance to spend time learning the meals traditions within the Mediterranean, I’d wish to recommend following true specialists in these foldaways, equivalent to Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Apparently, these components additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop virtually all of those meals at dwelling in my backyard. Tomatoes and cucumbers are straightforward to develop within the sizzling summer season months, and a easy pot of herbs is the present that retains on giving! Even in the event you don’t have a backyard, you’ll be able to get pleasure from seasonal, native produce, equivalent to herbs, cucumbers, and tomatoes, while you flip to this traditional recipe. It’s an effective way to make the most of a bumper crop of produce, too.
Watch me make this recipe in my Instagram video right here.
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Description
Uncover find out how to make this refreshing chickpea tabbouleh recipe! Filled with plant-based protein, complete grains, contemporary herbs, and zesty lemon taste, it’s a fast and straightforward, wholesome vegan and vegetarian salad good for meal prep or a lightweight lunch.
- 1 cup raw complete wheat bulgur
- 3 cups water
- 2 medium garlic cloves
- 1 bunch (4 ounces, about 4 cups) contemporary parsley leaves
- ½ cup mint leaves, loosely packed
- 5 inexperienced onions, white and inexperienced elements, finely diced
- 3 small Persian cucumbers, with peels, finely diced
- 2 medium tomatoes, finely diced
- 1 (15-ounce) can chickpeas, rinsed, drained
- 2 tablespoons further virgin olive oil
- 1 giant lemon, juiced
- 1/2 teaspoon freshly floor black pepper
- 1/4 teaspoon sea salt, (non-obligatory)
- Place the bulgur in a small pot with the water. Cowl and produce to a boil over medium-high warmth. Scale back the warmth to medium and prepare dinner for 10 minutes, stirring sometimes. Take away from warmth, fluff with a fork, and canopy for five minutes. Drain any remaining liquid and switch the cooked bulgur to a big mixing bowl and refrigerate to chill.
- Place the garlic, parsley, and mint in a meals processor. Course of till solely finely chopped (don’t liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
- Add the inexperienced onions, cucumbers, tomatoes, chickpeas, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
- Chill till serving time.
- Makes 8 servings (about 1 1/4 cup every)
Notes
Make this recipe gluten-free by swapping out the bulgur for a quick-cooking complete grain, equivalent to quinoa or millet.
- Prep Time: 16 minutes
- Prepare dinner Time: 10 minutes
- Class: Salad
- Delicacies: Mediterranean
Vitamin
- Serving Measurement: 1 cup
- Energy: 201
- Sugar: 5 g
- Sodium: 18 mg
- Fats: 5 g
- Saturated Fats: 1 g
- Carbohydrates: 33 g
- Fiber: 9 g
- Protein: 8 g
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