Best 4 Chickpea Mint Tabbouleh Recipes
Embark on a culinary journey to the heart of the Middle East with this delectable Chickpea Mint Tabbouleh recipe. This vegetarian delight is not only a feast for the taste buds but also a powerhouse of nutrition. The vibrant medley of chickpeas, fresh mint, parsley, and bulgur wheat, tossed in a zesty lemon-olive oil dressing, creates a symphony of flavors that will tantalize your palate. This recipe is a delightful blend of textures, with the soft chickpeas, crisp vegetables, and chewy bulgur coming together in perfect harmony. It's a versatile dish that can be served as a refreshing salad, a flavorful side dish, or a light and healthy main course. Whether you're a seasoned vegetarian or simply seeking a healthier option, this Chickpea Mint Tabbouleh will surely become a staple in your recipe repertoire.
In addition to the classic Chickpea Mint Tabbouleh, this article offers a collection of other tantalizing tabbouleh variations to cater to diverse tastes and dietary preferences. From the vibrant Quinoa Tabbouleh, featuring the nutty flavor of quinoa, to the protein-packed Lentil Tabbouleh, each recipe brings a unique twist to this beloved Middle Eastern dish. Whether you're gluten-free, seeking a vegan option, or simply looking to explore new culinary horizons, these tabbouleh recipes promise an unforgettable taste experience.
CHICKPEA TABBOULEH
Chickpea Tabbouleh, a healthy and delicious vegan salad that is super delicious, and makes a great accompaniment to any roast or BBQ. A favourite summer side dish, but also fantastic all year round.
Provided by Daniela Apostol
Categories Salad
Time 15m
Number Of Ingredients 9
Steps:
- Rinse the bulgur with cold water, and add it to a pan together with 2 cups of water.
- Cook until tender, then drain and rise again with cold water.
- Add the bulgur to a large bowl.
- Chop the parsley, tomatoes, green onions and mint, and add them to the bowl of bulgur.
- Season with salt, pepper, olive oil and lemon juice, adding more to taste if needed.
- Serve cold.
Nutrition Facts : Calories 118 kcal, Carbohydrate 21 g, Protein 4 g, Fat 3 g, SaturatedFat 1 g, Sodium 110 mg, Fiber 5 g, Sugar 2 g, ServingSize 1 serving
COUSCOUS TABBOULEH WITH FRESH MINT & FETA
Using couscous instead of bulgur for tabbouleh really speeds up the process of making this colorful salad. Other quick-cooking grains, such as barley or quinoa, also work well. -Elodie Rosinovsky, Brighton, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 3 servings.
Number Of Ingredients 14
Steps:
- In a small saucepan, bring water to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-8 minutes or until water is absorbed. Fluff with a fork. , In a large bowl, combine the beans, tomato and cucumber. In a small bowl, whisk the lemon juice, lemon zest, oil and seasonings. Drizzle over bean mixture. Add couscous; toss to combine. Serve immediately or refrigerate until chilled. Sprinkle with cheese. If desired, serve with lemon wedges.
Nutrition Facts : Calories 362 calories, Fat 11g fat (3g saturated fat), Cholesterol 15mg cholesterol, Sodium 657mg sodium, Carbohydrate 52g carbohydrate (7g sugars, Fiber 9g fiber), Protein 15g protein.
TABBOULEH
Steps:
- Place the bulghur in a large bowl, pour in the boiling water, and add the lemon juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand at room temperature for about 1 hour.
- Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and the pepper; mix well. Season, to taste, and serve or cover and refrigerate. The flavor will improve if the tabbouleh sits for a few hours.
VEGETABLE TABBOULEH WITH CHICKPEAS
This vegetable-packed salad requires no cooking, other than boiling water to soak the bulgur wheat. Sweet tomatoes, crunchy cucumbers and crisp asparagus provide texture, while creamy chickpeas add heft. A tangy shallot-lemon vinaigrette brightens the dish and soaks into the bulgur as it sits, developing more flavor over time. The salad can be made a few hours ahead; for best results, toss the salad with half of the dressing and reserve the remaining half. When ready to serve, toss with the reserved dressing to freshen it up. It's a satisfying vegetarian main, a great side for roasted meats and fish, or an easy make-ahead picnic dish.
Provided by Kay Chun
Categories dinner, lunch, salads and dressings, vegetables, main course
Time 30m
Yield 4 to 6 servings (about 12 cups)
Number Of Ingredients 14
Steps:
- In a medium bowl, combine bulgur wheat with enough boiling water to cover by 1 inch. Season lightly with salt and stir to combine. Cover tightly with a tight-fitting lid and let stand until tender, about 25 minutes. Drain well, pressing out excess liquid. Spread out on a baking sheet to cool.
- Meanwhile, in a large bowl, combine shallot, mustard, lemon juice and garlic. Season with salt and pepper. While whisking constantly, slowly drizzle in oil until well blended.
- Add remaining ingredients to the vinaigrette and toss to evenly coat. Once bulgur has cooled, add bulgur, season to taste with salt and pepper, and toss again. Transfer to a large serving bowl or platter to serve.
Tips:
- Use Fresh Ingredients: Fresh herbs, vegetables, and lemon juice are essential for a flavorful tabbouleh. Make sure to use the best quality ingredients you can find.
- Chop Ingredients Finely: The finer you chop the ingredients, the better the tabbouleh will be. This will help the flavors meld together and create a more cohesive dish.
- Soak the Bulgur Wheat Properly: Soaking the bulgur wheat in hot water for the correct amount of time is essential. This will ensure that the bulgur wheat is cooked through but still has a slight bite to it.
- Use a Light Dressing: A light dressing is best for tabbouleh. A simple vinaigrette made with olive oil, lemon juice, and fresh herbs is a great option.
- Chill Before Serving: Tabbouleh is best served chilled. This will allow the flavors to meld together and develop even more.
Conclusion:
Chickpea-mint tabbouleh is a refreshing and flavorful salad that is perfect for summer gatherings. It is easy to make and can be tailored to your own taste preferences. With its bright flavors and healthy ingredients, this tabbouleh is sure to be a hit at your next party or potluck.
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