This tabbouleh recipe with chickpeas has lots of parsley, mint, tomatoes and cucumbers. Toasting brings out the flavor in the cumin, and cinnamon adds a subtle depth to the flavors. Bring this tabbouleh recipe as a side to a party or serve as a one-dish supper for 6 instead of 8.
8 servings, about 1 cup each
Active Time: 1 hour |
Total Time: 2 hours
1 1/2 cups bulgur
3 cups boiling water
1 1/2 teaspoons salt, divided
1 1/2 cups diced seeded peeled cucumber
2 cups diced tomatoes (1 pound)
1 15-ounce can chickpeas, rinsed, or 1 2/3 cups cooked chickpeas
1 1/2 cups chopped flat-leaf parsley
1/2 cup chopped fresh mint
1/2 cup thinly sliced scallions
5 tablespoons lemon juice
1/2 teaspoon cumin seeds, toasted and ground (see Tip)
1/2 teaspoon ground cinnamon
Freshly ground pepper to taste
3 tablespoons extra-virgin olive oil
1 cup crumbled feta cheese
Place bulgur in a large bowl and pour boiling water over it. Stir in 1/2 teaspoon salt, cover and let stand for 30 minutes. Drain through a fine sieve, pressing down firmly with the back of a spoon to squeeze out excess moisture. Return to the bowl and let cool.
Meanwhile, toss cucumber in a bowl with 1/2 teaspoon salt and let stand for at least 45 minutes. Rinse, then drain in a sieve, pressing to extract excess water. Transfer to the bowl with the bulgur. Place tomatoes in a sieve and let drain for a few minutes.
Add the tomatoes to the bulgur and cucumber along with chickpeas, parsley, mint, scallions, lemon juice, cumin, cinnamon and the remaining 1/2 teaspoon salt and gently combine. Season with pepper. Refrigerate for about 1 hour to let the flavors develop.
Add oil to the tabbouleh and toss gently. Serve topped with feta.
Per serving :
10 g Fat;
4 g Sat;
5 g Mono;
17 mg Cholesterol;
35 g Carbohydrates;
9 g Protein;
8 g Fiber;
503 mg Sodium;
448 mg Potassium
Make Ahead Tip: Prepare without the tomatoes and refrigerate for up to 1 day. Dice and drain tomatoes and stir into the salad shortly before serving.
Tip: Toasting brings out the flavor in spices like the cumin in this tabbouleh. Toast seeds in a dry skillet over medium heat, stirring, until fragrant, about 2 minutes. Transfer to a plate to cool. Grind with a spice mill or mortar and pestle.