Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad
On the lookout for 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, facet dish, or meal prep possibility. Whether or not you comply with a vegan, vegetarian, or just wholesome, plant-based food regimen, this refreshing salad is a scrumptious and nourishing alternative you’ll come again to many times.
This basic 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 facet 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 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 surprise 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 possibly can serve this wholesome dish—full of entire 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 an attractive, sunny day!
This recipe relies on the normal substances of the Mediterranean. Whereas I’ve had a chance to spend time finding out the meals traditions within the Mediterranean, I’d prefer to counsel following true consultants in these foldaways, equivalent 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 scorching summer season months, and a easy pot of herbs is the present that retains on giving! Even when you don’t have a backyard, you possibly can get pleasure from seasonal, native produce, equivalent to herbs, cucumbers, and tomatoes, once you flip to this basic recipe. It’s a good way to benefit from a bumper crop of produce, too.
Watch me make this recipe in my Instagram video right here.
Description
Uncover the way to make this refreshing chickpea tabbouleh recipe! Full of plant-based protein, entire grains, recent 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 entire 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 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 convey to a boil over medium-high warmth. Scale back the warmth to medium and prepare dinner for 10 minutes, stirring often. 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 entire grain, equivalent to quinoa or millet.
- Prep Time: 16 minutes
- Cook dinner Time: 10 minutes
- Class: Salad
- Delicacies: Mediterranean
Vitamin
- Serving Dimension: 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
High 10 Contemporary Plant-Primarily based Salads
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