Tabouleh (also known as tabbouleh) is a Middle Eastern salad - refreshing, nutritious, and easy to make. Vegetarian, high protein recipe!
Last week, I had an opportunity to teach a cooking class to a group of medical students at TCU School of Medicine. Tabolueh with Chickpeas is one of the four recipes I shared and showed how a classic tabouleh can be adapted into a complete dish. Tabouleh is a grain-based refreshing salad made with bulgur wheat, fresh herbs, tomatoes, lemon juice, and olive oil. It is typically eaten as a side dish but with an addition of a protein like chickpeas (or any beans/lentils), you can make it into a balanced, plant-forward meal.
Tabolueh with Chickpeas come together with minimal cooking as bulgur is the only ingredient that calls for cooking. You can certainly use dried-chickpeas and cook them ahead but I prefer canned chickpeas for convenience. There is lots of chopping involved in this recipe so grab a sharp knife, give yourself plenty of workspace, and a decent size bowl.
There are regional variations of tabouleh, where Lebanese & Syrian tabouleh is heavy on the parsley while Turkish & Armenian tabouleh is bulgur heavy. Depending on your preference and ingredients you have on hand, I am confident that you can adapt the tabouleh recipe to your liking.
I often make meal-worthy salads using my lunch-box chickpea salad recipe with a tabouleh twist so its hearty, nutritious, and flexible with the ingredients. A hearty, balanced, and delicious salad has 3 main components:
- hearty grains like bulgur, farro, quinoa
- protein from lentils/beans like chickpeas, cannelini beans, lentils
- lots of fresh veggies and herbs like tomatoes, onion, cucumber, bell peppers, parsley, mint.
- seasoning can be as simple as olive oil, lemon juice (or some acid), salt, and pepper.
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Tabouleh with Chickpeas
Ingredients
- 1 cup bulgur wheat, dry
- 2 cups water
- 2 cups chickpeas (from a can or cooked ahead)
- 1.5 cup chopped fresh parsley (1 large bunch)
- 4-6 leaves fresh mint
- 3 large tomatoes, chopped
- 2 spring onions, chopped
- 1 tablespoon olive oil
- 2 tablespoon lemon juice
- salt, pepper to taste
Instructions
- Rinse the bulgur with cold water. Add to the pot with 2 cups of water. Cook until tender, drain any water left. Rinse again with cold water and add to a large bowl.1 cup bulgur wheat, dry , 2 cups water
- In the large bowl with cooked bulger, add chickpeas, chopped herbs, tomatoes, and green onions.2 cups chickpeas (from a can or cooked ahead), 1.5 cup chopped fresh parsley (1 large bunch), 4-6 leaves fresh mint, 3 large tomatoes, chopped, 2 spring onions, chopped
- Drizzle olive oil, lemon juice, and season with salt and pepper to taste. Serve it room temperature or cold.1 tablespoon olive oil , 2 tablespoon lemon juice, salt, pepper to taste
- Store the leftover in the refrigerator for up to 2 days.
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