Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad
Searching for a recent, wholesome salad that’s full of 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-reduction plan, this refreshing salad is a scrumptious and nourishing selection 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, resembling 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, resembling 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 common. I had an opportunity to make this recipe with dietitians within the Center East, the place I offered on plant-based vitamin. You’ll be able to serve this wholesome dish—crammed with complete grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 substances, not together with pantry staples, this easy recipe is simple to make, and it shines with the flavors of a wonderful, sunny day!
This recipe relies on the normal substances of the Mediterranean. Whereas I’ve had a possibility to spend time learning the meals traditions within the Mediterranean, I’d prefer to counsel following true specialists in these foldaways, resembling 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 nearly all of those meals at residence in my backyard. Tomatoes and cucumbers are simple to develop within the scorching summer season months, and a easy pot of herbs is the reward that retains on giving! Even for those who don’t have a backyard, you’ll be able to take pleasure in seasonal, native produce, resembling herbs, cucumbers, and tomatoes, whenever you flip to this basic recipe. It’s a good 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 methods to make this refreshing chickpea tabbouleh recipe! Full of plant-based protein, complete grains, recent herbs, and zesty lemon taste, it’s a fast and simple, wholesome vegan and vegetarian salad excellent 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) recent 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 massive 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. 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 complete grain, resembling quinoa or millet.
- Prep Time: 16 minutes
- Cook dinner Time: 10 minutes
- Class: Salad
- Delicacies: Mediterranean
Diet
- 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
Prime 10 Contemporary Plant-Based mostly Salads
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