Chickpea Tabbouleh - Sharon Palmer, The Plant Powered Dietitian

Chickpea Tabbouleh Recipe – Wholesome, Vegan, and Protein-Packed Salad

In search of a contemporary, 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 proper gentle lunch, facet dish, or meal prep possibility. Whether or not you observe a vegan, vegetarian, or just wholesome, plant-based weight loss program, this refreshing salad is a scrumptious and nourishing selection you’ll come again to repeatedly.

This basic Tabbouleh Sald 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 facet 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 conventional dish from the Japanese 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 common. 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—crammed with entire grains, veggies, and wholesome fat—at room temperature or chilly. With solely 9 elements, not together with pantry staples, this straightforward recipe is simple to make, and it shines with the flavors of an attractive, sunny day!

This recipe is predicated 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 prefer to recommend following true specialists in these foldaways, resembling Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Curiously, these elements 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 straightforward to develop within the scorching summer time months, and a easy pot of herbs is the present that retains on giving! Even for those who don’t have a backyard, you may take pleasure in seasonal, native produce, resembling herbs, cucumbers, and tomatoes, whenever you flip to this basic recipe. It’s an effective way to make the most of a bumper crop of produce, too.

Watch me make this recipe in my Instagram video right here.

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Description

Uncover find out how to make this refreshing chickpea tabbouleh recipe! Full of plant-based protein, entire grains, contemporary herbs, and zesty lemon taste, it’s a fast and straightforward, wholesome vegan and vegetarian salad excellent 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) contemporary 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 additional virgin olive oil
1 massive lemon, juiced
1/2 teaspoon freshly floor black pepper
1/4 teaspoon sea salt, (elective)

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 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)