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When you are looking for a delicious and healthy vegan salad recipe that is easy to prepare, super fresh, and incredibly satisfying, try this Tabbouleh Salad with Chickpeas!
This Mediterranean/Middle Eastern-inspired dish features whole-grain red bulgur, fresh herbs like parsley and mint, and an array of finely chopped vegetables, all tossed with a zesty dressing of lemon juice, cumin, and black pepper.
This version of tabbouleh (also known as Tabouli) calls first for the classic ingredients. Still, it also includes cucumbers and chickpeas to make it more substantial to eat as is for a refreshing lunch or a light dinner. I started preparing it this way, inspired by a salad I used to buy and love at lunchtime when I worked in Córdoba, Argentina.
HOW TO PREPARE THIS TABBOULEH SALAD WITH CHICKPEAS
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
This Mediterranean/Middle Eastern-inspired salad involves finely chopping parsley, mint, and tomatoes and cooking bulgur wheat. In addition, this recipe includes chopped cucumber for crunchiness and one of my favorite ingredients in the world, chickpeas! For protein, it is an extra satisfying bite.
It is super simple and easy to prepare; maybe the most time-consuming part is chopping all the herbs and veggies. However, it is worth it when you try the result: a salad that is the perfect combination of flavors and textures to feel fresh and energized after trying it.
KITCHEN EQUIPMENT
To prepare this tabbouleh salad with chickpeas, the tools we need are super simple:
- Chef Knife and chopping board.
- Bowls for mixing ingredients and serving the salad.
INGREDIENTS
Here is a list of everything you will need to prepare this delicious salad:
- Whole Grain Red bulgur is used as the base of the salad, providing a nutty and chewy texture and a great source of fiber and minerals. Bulgur is cracked wheat that has been partially cooked (parboiled) and then dried. There are different varieties, and I love to use the red bulgur, but you can use any type you can find where you live; always follow the cooking instructions from the package. The classic tabbouleh salad is made with super fine-grain bulgur; however, it is difficult to find in the stores in my area.
- Parsley, lots of it! I prefer Italian parsley for this recipe. However, you can also use the curly variety.
- Mint, combined with the parsley, adds a burst of flavor and freshness to the salad.
- Green onions provide a subtle onion flavor.
- Roma tomatoes give juiciness to the salad, and English cucumber adds a refreshing crunch.
- Chickpeas are a great source of plant-based protein and fiber, making the salad more filling and satisfying. I’m using canned chickpeas for convenience, but you can use cooked dried ones. They are more tasty.
- Ground cumin is a spice commonly used in Middle Eastern cuisine, adding a warm and earthy flavor to the salad, especially since we are not using oil. It’s optional, but it’s highly recommended for this version of the salad.
- The freshly squeezed lemon juice provides a tangy and citrusy flavor to the salad while also helping to tenderize the vegetables and herbs.
- Finally, the salt and pepper to taste are used to enhance the overall flavor of the salad and bring out the individual flavors of the ingredients.
DIRECTIONS
To make this tabbouleh recipe, start by soaking the bulgur for 1 hour in boiling water.
While waiting for the bulgur to be ready, chop the herbs and vegetables.
Then drain the bulgur and let it cool.
When you have all the ingredients ready, it is time to place them in a large bowl and toss them to combine.
Whisk together the lemon juice, cumin, salt, and black pepper in a small bowl. Pour the dressing over the salad, and toss to combine.
Chill the salad until you are ready to serve it, and enjoy it.
What to love about this recipe? Well, you will find that it is:
- Simple and easy to prepare!
- Light but satisfying.
- Nutritious and delicious.
- Fresh and colorful.
Let’s make this tabbouleh salad with chickpeas!
WATCH THE STEP-BY-STEP VIDEO!
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RECIPE AND INSTRUCTIONS
TABBOULEH SALAD WITH CHICKPEAS
Equipment
- 1 chopping board
- 1 chef knife
- 1 serving bowl
Ingredients
- 1/2 cup whole grain red bulgur
- 1/2 cup boiling water
- 3 cups Italian parsley finely chopped
- ¼ cup fresh mint finely chopped
- ¼ cup green onions finely minced
- 2 roma tomatoes very finely chopped
- 1 English cucumber medium size. finely chopped
- 1 15 oz. chickpeas canned, drained and rinsed*
- 1/3 cup lemon juice fresh squeezed
- Salt and pepper to taste
- 1/4 tsp ground cumin optional
Instructions
- In a bowl, combine the bulgur and boiling water**. Let it soak for about 1 hour, then drain well and squeeze out any excess water. Set aside to cool.
- In the meantime, prepare the vegetables and herbs by washing, drying, and chopping them***.
- Mix drained bulgur, parsley, fresh mint, green onions, tomatoes, cucumber, and chickpeas in a large bowl.
- Whisk together the lemon juice, salt, black pepper, and cumin (if using) in a small bowl.
- Pour the dressing over the salad, and toss to combine.
- Chill the salad in the refrigerator for 1 hour (or until ready to serve) for the best results.
- Before serving, taste the salad and adjust the flavors if needed.
- Enjoy your delicious and healthy vegan Tabouleh Salad with Chickpeas!
Notes
- *You can use 3/4 cup (4.5 ounces) of dry-cooked chickpeas instead of a 15 oz. can of chickpeas.
- **If you are using a different type of bulgur, make sure to follow the cooking instructions on the package. The classic tabbouleh salad is made with super fine-grain bulgur. However, it’s not an easy task to find it where I live, so I used whole-grain red bulgur (Bobs Red Mill brand)
- *** After chopping the tomatoes, drain the excess juice with a colander. And for the parsley, it’s crucial to wash it with cold water and dry the parsley really well before chopping it. I usually pat dry the parsley with two clean kitchen towels or paper towels.
- Leftover tabouli can be refrigerated in a tightly sealed container for approximately two days. To ensure freshness, it is recommended to drain some of the excess juice before storing it in the refrigerator.
- To make this recipe gluten-free, use cooked quinoa instead of bulgur.
WAYS TO ENJOY THIS TABBOULEH SALAD WITH CHICKPEAS
- Enjoy this salad as a light lunch/dinner or a side of any veggie burger. It is a light, refreshing salad that pairs well with many main courses.
- In a wrap: Spread some hummus on a wrap, add tabbouleh with chickpeas, and a drizzle of tahini sauce. Roll it up and enjoy a delicious and healthy lunch.
- In a whole-wheat pita: Stuff a pita with tabbouleh, falafel, and hummus for a tasty veggie sandwich.
- In a salad bowl: use tabbouleh as the base of a salad bowl and add toppings like grilled or baked tofu, grilled veggies, olives, and toasted nuts.
If you are hungry for more salads, you could also try these yummy recipes:
- Peach and Black Bean salad.
- Citrus salad with arugula
- Rainbow Quinoa Salad Recipe.
- Creamy Vegan Coleslaw.
For more side dish recipes, check here!
DID YOU MAKE THIS TABBOULEH SALAD WITH CHICKPEAS?
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