Chickpea Tabbouleh with Cucumber & Mint
This vibrant twist on traditional tabbouleh uses chickpeas for extra protein while keeping the classic freshness of parsley, mint, cucumber, and lemon. Light yet filling, it’s perfect as a salad, side dish, or even a vegetarian main.
Time
Prep time: 20 minutes
Chill (optional): 30 minutes
Total time: 20–50 minutes
Servings: 4
Ingredients
1 can (15 oz / 425 g) chickpeas, rinsed & drained (or 1 ½ cups cooked)
1 cup cucumber, finely diced
1 cup cherry tomatoes, diced
1 small red onion or 3 green onions, finely chopped
1 ½ cups fresh parsley, finely chopped
½ cup fresh mint, finely chopped
⅓ cup bulgur wheat, soaked in boiling water until tender (about 15 minutes), then drained
Juice of 2 lemons
3 tbsp extra virgin olive oil
Salt & black pepper, to taste
Instructions
Soak Bulgur
Place bulgur in a bowl, cover with boiling water, and let sit 15 minutes until tender. Drain well and cool.
Prep Veggies
Dice cucumber, tomatoes, and onion. Chop parsley and mint finely.
Mix the Salad
In a large bowl, combine chickpeas, bulgur, cucumber, tomatoes, onion, parsley, and mint.
Dress It
In a small bowl, whisk lemon juice, olive oil, salt, and pepper.
Pour over salad and toss gently to combine.
Serve
Taste and adjust seasoning.
Chill 30 minutes for flavors to meld, or serve immediately.
Notes & Tips
Gluten‑free option: Swap bulgur with quinoa or millet.
Extra crunch: Add diced bell peppers or radishes.
Make ahead: Best enjoyed fresh, but keeps in the fridge up to 2 days.
Upgrade flavor: Add a sprinkle of sumac or a few crumbled feta chunks on top.
Frequently Asked Questions
Q: Can I skip the bulgur?
Yes — it’ll still taste great; you’ll just have a chickpea‑herb salad.
Q: Can I use canned chickpeas directly?
Yes, just rinse and drain well to remove excess sodium.
Q: How do I keep cucumbers from watering down the salad?
Use seedless cucumbers, or remove seeds before dicing.
Nutritional Information
Calories: ~280
Protein: 9g
Carbohydrates: 34g
Fat: 12g
Fiber: 8g
Sugar: 5g