Tabbouleh with Chickpeas

5.0

(2)

2 Reviews

This tabbouleh recipe with chickpeas has lots of parsley, mint, tomatoes and cucumbers. Toasting brings out the flavor in the cumin, and cinnamon adds a subtle depth to the flavors. Bring this tabbouleh recipe as a side to a party or serve as a one-dish supper for 6 instead of 8.

Anna Thomas

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

1 hr

Additional Time:

1 hr 40 mins

Total Time:

2 hrs 40 mins

Servings:

Yield:

8 servings, about 1 cup each

Nutrition Profile:

Healthy Immunity High-Fiber

Jump to Nutrition Facts

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Ingredients

1 ½ cups bulgur
3 cups boiling water
1 ½ teaspoons salt, divided
1 ½ cups diced seeded peeled cucumber
2 cups diced tomatoes (1 pound)
1 15-ounce can chickpeas, rinsed, or 1 2/3 cups cooked chickpeas
1 ½ cups chopped flat-leaf parsley
½ cup chopped fresh mint
½ cup thinly sliced scallions
5 tablespoons lemon juice
½ teaspoon cumin seeds, toasted and ground (see Tip)
½ teaspoon ground cinnamon
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
1 cup crumbled feta cheese

Directions

Place bulgur in a large bowl and pour boiling water over it. Stir in 1/2 teaspoon salt, cover and let stand for 30 minutes. Drain through a fine sieve, pressing down firmly with the back of a spoon to squeeze out excess moisture. Return to the bowl and let cool.
Meanwhile, toss cucumber in a bowl with 1/2 teaspoon salt and let stand for at least 45 minutes. Rinse, then drain in a sieve, pressing to extract excess water. Transfer to the bowl with the bulgur. Place tomatoes in a sieve and let drain for a few minutes.
Add the tomatoes to the bulgur and cucumber along with chickpeas, parsley, mint, scallions, lemon juice, cumin, cinnamon and the remaining 1/2 teaspoon salt and gently combine. Season with pepper. Refrigerate for about 1 hour to let the flavors develop.
Add oil to the tabbouleh and toss gently. Serve topped with feta.

Tips

Make Ahead Tip: Prepare without the tomatoes and refrigerate for up to 1 day. Dice and drain tomatoes and stir into the salad shortly before serving.

Tip: Toasting brings out the flavor in spices like the cumin in this tabbouleh. Toast seeds in a dry skillet over medium heat, stirring, until fragrant, about 2 minutes. Transfer to a plate to cool. Grind with a spice mill or mortar and pestle.

Originally appeared: EatingWell Magazine, July/August 2013

Nutrition Facts (per serving)

257	Calories
10g	Fat
35g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 257
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 7g	24%
Total Sugars 3g
Protein 9g	18%
Total Fat 10g	13%
Saturated Fat 4g	19%
Cholesterol 17mg	6%
Vitamin A 1728IU	35%
Vitamin C 29mg	32%
Folate 79mcg	20%
Sodium 466mg	20%
Calcium 158mg	12%
Iron 3mg	17%
Magnesium 78mg	19%
Potassium 448mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Tabbouleh with Chickpeas

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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