Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad
Searching 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 increase. Loaded with crisp cucumbers, juicy tomatoes, parsley, mint, and a zesty lemon-olive oil dressing, this vegan tabbouleh makes the right mild lunch, facet dish, or meal prep possibility. Whether or not you observe a vegan, vegetarian, or just wholesome, plant-based food plan, this refreshing salad is a scrumptious and nourishing alternative you’ll come again to time and again.
This basic tabbouleh salad is so satisfying—and really easy. It may be whipped up very quickly to accompany Center Japanese meals, comparable 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, comparable 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 fashionable. I had an opportunity to make this recipe with dietitians within the Center East, the place I offered on plant-based diet. You may serve this wholesome dish—crammed with entire grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 substances, not together with pantry staples, this straightforward recipe is straightforward to make, and it shines with the flavors of an attractive, sunny day!
This recipe relies on the standard substances 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 consultants in these foldaways, comparable to Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Curiously, these substances additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop virtually all of those meals at house in my backyard. Tomatoes and cucumbers are straightforward to develop within the sizzling summer time months, and a easy pot of herbs is the present that retains on giving! Even should you don’t have a backyard, you’ll be able to get pleasure from seasonal, native produce, comparable to herbs, cucumbers, and tomatoes, once you flip to this basic recipe. It’s a good way to make the most of a bumper crop of produce, too.
Watch me make this recipe in my Instagram video right here.
Description
Uncover methods to make this refreshing chickpea tabbouleh recipe! Filled with plant-based protein, entire grains, recent herbs, and zesty lemon taste, it’s a fast and simple, wholesome vegan and vegetarian salad excellent for meal prep or a light-weight 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 further virgin olive oil
- 1 massive lemon, juiced
- 1/2 teaspoon freshly floor black pepper
- 1/4 teaspoon sea salt, (non-compulsory)
- Place the bulgur in a small pot with the water. Cowl and produce to a boil over medium-high warmth. Cut 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, comparable 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
High 10 Contemporary Plant-Primarily based 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