This straightforward Chickpea Tabbouleh recipe is totally plant-based, and full of the diet energy of complete grains, herbs, citrus, olive oil, and tomatoes.
- 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 components, finely diced
- 3 small Persian cucumbers, with peels, finely diced
- 2 medium tomatoes, finely diced
- 1 15-oz can chickpeas, drained
- 2 tablespoons extra virgin olive oil
- Juice of 1 giant lemon
- 1/2 teaspoon freshly floor black pepper
- Sea salt, as desired (non-compulsory)
- 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 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 food 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.
Substitute one other cooked complete grain (or mixture of grains) for the bulgur, comparable to cooked bulgur, wheat berries, quinoa, rye berries, or farro.
- Class: Salad
- Delicacies: Mediterranean
- 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
Key phrases: tabbouleh, vegan tabbouleh, chickpea tabbouleh