Chickpea Tabbouleh

Chickpea Tabbouleh
Summary

Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.

  • Prep time
    30 min
  • Servings
    10 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

10 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 95

  • Total Fat 4.5g
    • Saturated Fat 0.5g
  • Cholesterol 0mg
  • Sodium 110mg
  • Total Carbohydrate 12g
    • Dietary Fiber 3g
    • Total Sugars 3g
  • Protein 3g
  • Potassium 280mg

Choices/Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat

Ingredients

Ingredients

  • bulgur wheat
    1/2 cup
  • hot water (to cover and soak bulgur)
    1
  • fresh parsley ((about 1/2 pound), thick stems removed)
    2 bunch
  • fresh mint (minced)
    4 tbsp
  • cucumber(s) (peeled, seeded, and diced)
    1/2 cup
  • green onion (scallion) (finely minced (about 1/2 cup))
    3
  • small tomatoes ((about 1 pound), diced (about 2 1/2 cups))
    3
  • medium red bell pepper (seeded and diced (about 1/2 cup))
    1/2
  • canned chickpeas (garbanzos) (drained and rinsed)
    1 cup
  • fresh lemon juice
    3 tbsp
  • olive oil
    3 tbsp
  • salt
    1/4 tbsp
Directions

Directions

  1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur, cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.

  2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.

  3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.

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