Tabbouleh with Chickpeas


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.

Cook Time:
1 hr
Additional Time:
1 hr 40 mins
Total Time:
2 hrs 40 mins
8 servings, about 1 cup each


  • 1 ½ cups bulgur

  • 3 cups boiling water

  • 1 ½ teaspoons salt, divided

  • 1 ½ 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 ½ cups chopped flat-leaf parsley

  • ½ cup chopped fresh mint

  • ½ cup thinly sliced scallions

  • 5 tablespoons lemon juice

  • ½ teaspoon cumin seeds, toasted and ground (see Tip)

  • ½ teaspoon ground cinnamon

  • 3 tablespoons extra-virgin olive oil

  • Freshly ground pepper to taste

  • 1 cup crumbled feta cheese


  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.


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 Facts (per serving)

257 Calories
10g Fat
35g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 257
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 7g 24%
Total Sugars 3g
Protein 9g 18%
Total Fat 10g 13%
Saturated Fat 4g 19%
Cholesterol 17mg 6%
Vitamin A 1728IU 35%
Vitamin C 29mg 32%
Folate 79mcg 20%
Sodium 466mg 20%
Calcium 158mg 12%
Iron 3mg 17%
Magnesium 78mg 19%
Potassium 448mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles