Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad
In search of a recent, wholesome salad that’s filled with taste and plant-based protein? This chickpea tabbouleh is a vibrant twist on the basic 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 alternative you’ll come again to repeatedly.
This basic tabbouleh salad is so satisfying—and really easy. It may be whipped up very quickly to accompany Center Japanese meals, akin 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, akin to quinoa, to make a Quinoa Tabbouleh.
What’s tabbouleh?
Tabbouleh is a standard dish from the Japanese Mediterranean world, which options bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oil. These are all substances that develop on this a part of the world, so it’s no marvel that this versatile recipe is so common. I had an opportunity to make this recipe with dietitians within the Center East, the place I offered on plant-based vitamin. You possibly can serve this wholesome dish—full of complete grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 substances, not together with pantry staples, this easy recipe is straightforward to make, and it shines with the flavors of a good looking, sunny day!
This recipe relies on the standard substances of the Mediterranean. Whereas I’ve had a chance to spend time finding out the meals traditions within the Mediterranean, I’d wish to counsel following true specialists in these foldaways, akin to Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Apparently, these substances additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop nearly 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 for those who don’t have a backyard, you may get pleasure from seasonal, native produce, akin to herbs, cucumbers, and tomatoes, once you flip to this basic recipe. It’s an effective way to reap the benefits of a bumper crop of produce, too.
Watch me make this recipe in my Instagram video right here.
Description
Uncover the right way to make this refreshing chickpea tabbouleh recipe! Filled with plant-based protein, complete grains, recent herbs, and zesty lemon taste, it’s a fast and straightforward, wholesome vegan and vegetarian salad good for meal prep or a light-weight lunch.
- 1 cup raw complete wheat bulgur
- 3 cups water
- 2 medium garlic cloves
- 1 bunch (4 ounces, about 4 cups) recent parsley leaves
- ½ cup mint leaves, loosely packed
- 5 inexperienced onions, white and inexperienced components, finely diced
- 3 small Persian cucumbers, with peels, finely diced
- 2 medium tomatoes, finely diced
- 1 (15-ounce) can chickpeas, rinsed, drained
- 2 tablespoons additional virgin olive oil
- 1 massive lemon, juiced
- 1/2 teaspoon freshly floor black pepper
- 1/4 teaspoon sea salt, (elective)
- Place the bulgur in a small pot with the water. Cowl and convey 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, akin to quinoa or millet.
- Prep Time: 16 minutes
- Cook 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
Prime 10 Recent Plant-Based mostly Salads
As an Amazon Influencer, I earn from qualifying purchases. For extra details about affiliate hyperlinks, click on right here.
Extra Instruments for Consuming and Dwelling the Goodness
