🫒 Mediterranean · Salad · Easy difficulty · Vegan
Chickpea Tabbouleh
A comforting Mediterranean salad built around chickpea, seasoned with bulgur wheat and parsley.
- Prep time
- 5 min
- Cook time
- 10 min
- Total time
- 15 min
- Servings
- 4
- Calories
- 332 kcal
- Protein
- 15 g
- Carbs
- 18 g
- Fat
- 22 g
- Course
- Salad
About this Mediterranean salad
Chickpea Tabbouleh is a Mediterranean salad built around canned chickpeas. It takes about 15 min from start to finish, 5 minutes of prep and 10 minutes of cooking, and serves 4.
Cooking method: salad. Difficulty is rated easy. Vegan.
Good for: under 25 minutes, budget friendly, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 800 g canned chickpeas, drained
- 1 cup bulgur wheat
- 3 bunches parsley
- 4 tomatoes
- 1/2 cup mint
- 4 tbsp olive oil
- 2 lemons
- 1 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Prepare the chickpea: cook, roast or slice it as needed, then let it cool slightly.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 2. Combine the bulgur wheat, parsley and tomatoes in a large bowl.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 3. Whisk a dressing from olive oil, citrus or vinegar, salt and pepper.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 4. Add the chickpea and dress lightly.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Toss gently and top with the mint, olive oil and lemons.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 6. Serve immediately while everything is crisp.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Salt your tomatoes and let them sit for extra flavour.
Equipment you will need
- Large bowl
- Whisk
- Salad tongs
Nutrition per serving
Estimated per serving: 332 kcal, 15 g protein, 18 g carbohydrate and 22 g fat. Roughly 18% of the energy comes from protein, 22% from carbohydrate and 60% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Chickpea Tabbouleh
Substitutions and variations
- Dress just before serving so the leaves stay crisp.
- Swap the base for quinoa, bulgur or roasted potatoes to change the character of the dish.
- Add chickpeas, eggs or grilled fish to turn it into a full meal.
Frequently asked questions about Chickpea Tabbouleh
How long does Chickpea Tabbouleh take to make?
It takes about 15 min in total: 5 minutes of prep and 10 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 332 kcal, with 15 g protein, 18 g carbohydrate and 22 g fat. These are estimates for the recipe's 4 servings.
Is Chickpea Tabbouleh gluten-free?
It is not marked gluten-free in our data. Use certified gluten-free alternatives for any sauces or stocks if you need to avoid gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Chickpea Tabbouleh ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.