Ingredients with Measurements:
- 1 cup bulgur wheat
- 1 can chickpeas, drained and rinsed
- 1 cup chopped fresh parsley
- 1/2 cup chopped fresh mint
- 1/2 cup chopped green onions
- 1/2 cup diced cucumber
- 1/2 cup diced tomato
- 1/4 cup lemon juice
- 1/4 cup olive oil
- Salt and pepper to taste
Special equipment needed:
- Large mixing bowl
- Fine mesh strainer
- Measuring cups and spoons
- Chef's knife
- Cutting board
Step-by-step instructions:
1. Rinse the bulgur wheat in a fine mesh strainer and place it in a large mixing bowl. Cover with 2 cups of boiling water and let sit for 30 minutes.
2. While the bulgur wheat is soaking, chop the parsley, mint, green onions, cucumber, and tomato. Add them to the mixing bowl with the chickpeas.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
4. Once the bulgur wheat has soaked for 30 minutes, drain any excess water and add it to the mixing bowl with the other ingredients.
5. Pour the dressing over the salad and toss everything together until well combined.
6. Taste and adjust seasoning as needed.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
N/A
Serving size:
4-6 servings
Nutritional information:
Calories: 270
Fat: 12g
Carbohydrates: 33g
Protein: 9g
Fiber: 9g
Sugar: 3g
Substitutions for ingredients:
- Bulgur wheat can be substituted with quinoa or couscous.
- Chickpeas can be substituted with black beans or kidney beans.
- Parsley and mint can be substituted with cilantro.
- Green onions can be substituted with red onion.
- Cucumber and tomato can be substituted with bell pepper or zucchini.
Variations:
- Add feta cheese for a tangy and salty flavor.
- Add grilled chicken or shrimp for a protein boost.
- Add chopped olives for a briny flavor.
- Add roasted red peppers for a smoky flavor.
Tips and tricks:
- Make sure to rinse the bulgur wheat well to remove any excess starch.
- Use fresh herbs for the best flavor.
- Let the salad sit for at least 30 minutes before serving to allow the flavors to meld together.
Storage instructions:
Store leftover chickpea tabbouleh in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
N/A
Presentation ideas:
Serve the chickpea tabbouleh in a large salad bowl or on individual plates.
Garnishes:
Garnish with additional fresh herbs or lemon wedges.
Pairings:
Serve with pita bread or naan.
Suggested side dishes:
Serve with hummus and baba ganoush.
Troubleshooting advice:
If the salad is too dry, add more olive oil or lemon juice.
Food safety advice:
Make sure to rinse all produce thoroughly before using.
Food history:
Tabbouleh is a traditional Middle Eastern salad made with bulgur wheat, parsley, mint, tomatoes, and onions. It is often served as a side dish or appetizer.
Flavor profiles:
Chickpea tabbouleh is a fresh and flavorful salad with a mix of herbs, vegetables, and a tangy dressing.
Serving suggestions:
Serve as a side dish or main course for a light and healthy meal.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
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Occassion: N/A
Region: Lebanese