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Tabbouleh with Chickpeas

July/August 2013

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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.


Tabbouleh with Chickpeas

Makes: 8 servings, about 1 cup each

Serving Size: about 1 cup each

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Add oil to the tabbouleh and toss gently. Serve topped with feta.

Tips & Notes

  • 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.

Nutrition

Per serving: 257 calories; 10 g fat (4 g sat, 5 g mono); 17 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 9 g protein; 8 g fiber; 503 mg sodium; 448 mg potassium.

Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (35% dv), Folate & Magnesium (20% dv), Iron (17% dv), Calcium (16% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1/2 vegetable, 1/2 medium-fat meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Low cholesterol
High calcium
High fiber
Meal/Course
Dinner

Ease of Preparation
Easy
Total Time
More than 1 hour
Ethnic/Regional
Middle Eastern
Servings
8 or more
Publication
July/August 2013
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