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 Jap 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 proper mild lunch, facet dish, or meal prep choice. Whether or not you observe 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 many times.
This basic Tabbouleh Sald is so satisfying—and really easy. It may be whipped up very quickly to accompany Center Jap meals, comparable to falafels, hummusor 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 conventional dish from the Jap Mediterranean world, which options bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oil. These are all elements 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 offered on plant-based vitamin. You may serve this wholesome dish—full of entire grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 elements, 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 elements of the Mediterranean. Whereas I’ve had a possibility 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, RDNwho I’ve had the pleasure of interviewing on my weblog. Apparently, these elements 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 simple to develop within the scorching summer time 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 possibly can 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 easy 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 onionswhite and inexperienced components, finely diced
- 3 small Persian cucumbers, with peels, finely diced
- 2 medium tomatoesfinely diced
- 1 (15-ounce) can chickpeasrinsed, drained
- 2 tablespoons further virgin olive oil
- 1 giant lemonjuiced
- 1/2 teaspoon freshly floor black pepper
- 1/4 teaspoon sea salt(optionally available)
- 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 cook 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 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
Prime 10 Recent Plant-Based mostly Salads
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