Middle Eastern Bean Tabbouleh
Vibrant, wholesome, and packed with flavor, this Middle Eastern Bean Tabbouleh is a fresh twist on the traditional dish, combining nutty bulgur wheat with hearty chickpeas and cannellini beans. Enhanced by a medley of chopped parsley and mint, juicy tomatoes, crunchy cucumber, and aromatic spices like cumin and allspice, this recipe delivers an explosion of texture and taste. A tangy dressing of extra-virgin olive oil and fresh lemon juice ties everything together, making it a zesty, protein-rich salad that's perfect as a light main course or a refreshing side dish. Ready in just 30 minutes, this vegetarian and Mediterranean-inspired favorite is both satisfying and easy to prepare, ideal for meal prep or gatherings.
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Ingredients
- 1 cup bulgur wheat
- 1.5 cups hot water
- 1 cup cooked chickpeas (or canned, drained and rinsed)
- 1 cup cooked cannellini beans (or canned, drained and rinsed)
- 1 cup fresh parsley, chopped
- 0.5 cup fresh mint, chopped
- 2 ripe tomatoes, diced
- 1 cucumber, finely diced
- 3 green onions, sliced thinly
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 0.5 teaspoons ground cumin
- 0.25 teaspoons ground allspice
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper, freshly ground
Directions
Step 1
In a medium-sized bowl, combine the bulgur wheat with the hot water. Cover and let sit for 10-15 minutes, or until the bulgur is tender and has absorbed the water. Fluff with a fork and set aside to cool.
Step 2
While the bulgur is cooling, prepare the vegetables. Dice the tomatoes, cucumber, and green onions, and chop the parsley and mint. Rinse and drain chickpeas and cannellini beans if using canned.
Step 3
In a large mixing bowl, combine the cooled bulgur, chickpeas, cannellini beans, parsley, mint, tomatoes, cucumber, and green onions. Mix well to combine.
Step 4
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, ground allspice, sea salt, and black pepper to make the dressing.
Step 5
Pour the dressing over the bean and vegetable mixture. Toss gently but thoroughly to ensure everything is evenly coated.
Step 6
Taste and adjust seasoning if needed, adding more lemon juice, salt, or pepper to your liking.
Step 7
Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
Step 8
Serve chilled or at room temperature as a side dish or light main course. Enjoy!
Nutrition Facts
| Serving size | (1966.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1823.1 |
| Total Fat 54.1g | 0% |
| Saturated Fat 7.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2098.4mg | 0% |
| Total Carbohydrate 294.7g | 0% |
| Dietary Fiber 86.1g | 0% |
| Total Sugars 35.6g | |
| Protein 74.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1338.0mg | 0% |
| Iron 39.9mg | 0% |
| Potassium 6358.2mg | 0% |
Source of Calories