Chickpea Tabbouleh
Nutrition per Serving
95
Calories
3g
Protein
12g
Carbs
4.5g
Fat
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.
Ingredients
1/2 cup fine bulgur wheat
hot water to cover and soak bulgur
2 bunches (about 1/2 pound) fresh parsley, thick stems removed
4 Tbsp minced fresh mint
1/2 cup peeled, seeded, and diced cucumber
3 scallions, finely minced (about 1/2 cup)
3 small tomatoes (about 1 pound), diced (about 2 1/2 cups)
1/2 medium red bell pepper, seeded and diced (about 1/2 cup)
1 cup canned chickpeas (garbanzos), drained and rinsed
Vinaigrette
3 Tbsp fresh lemon juice
3 Tbsp olive oil
¼ Tbsp salt
Instructions
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.
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.
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.
Exchanges/Choices: 1/2 Starch, 1 Vegetable, 1 Fat
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