Herbed Chickpea Tabbouleh
A vibrant twist on classic tabbouleh, this salad features bulgur and chickpeas, enhanced with fresh herbs and feta, making it the perfect side for picnics or light meals.
Ingredients
For the salad
- 125 ml bulgur wheat (medium-coarse) Substitute with quick-cooking couscous or quinoa if gluten-free
- 160 ml boiling hot vegetable stock Enough to just cover the bulgur
- 200 g rosa tomatoes, halved Or use cherry tomatoes, quartered
- 1 piece Mediterranean cucumber Quarter, seed and finely dice
- 1/2 piece red pepper, deseeded and finely diced Or use yellow pepper
- 200 g cooked chickpeas, rinsed and drained Canned is fine
- 80 g feta, cubed Use vegan feta for dairy-free
- 1 bunch flat-leaf parsley, leaves finely chopped Stalks discarded
- 1 handful fresh mint, roughly chopped Can reduce if you prefer milder flavor
- 1 handful rocket (arugula), roughly chopped
- optional sunflower seeds or toasted pine nuts For crunch
For the dressing
- 45 ml olive oil
- 30 ml lemon juice Plus zest of half a lemon
- 1 pinch castor (superfine) sugar Balances acidity; omit or swap for honey/agave if preferred
- to taste salt and freshly ground black pepper
Instructions
Preparation
- Place bulgur in a heatproof bowl and pour over the boiling vegetable stock until it just covers the wheat. Cover with cling film and let sit for 10 minutes to rehydrate.
- Remove the cling film and fluff the bulgur with a fork to separate the grains.
- Quarter the cucumber lengthwise, scrape out the seeds, and dice finely. Dice the red and yellow peppers the same way.
- Finely chop the parsley, mint, and rocket, then bundle them together before cutting for ease.
- Finely slice the spring onions if using. Add them to the bulgur along with cucumber, peppers, chickpeas, and halved tomatoes.
- Gently fold in the cubed feta.
Dressing
- In a jam jar, combine olive oil, lemon juice, lemon zest, sugar, salt, and pepper. Seal and shake until combined.
- Pour the dressing over the salad and toss gently to combine. Adjust seasoning to taste.
Serving
- Scatter over sunflower seeds or nuts if using, and serve at room temperature for best flavor.
Notes
Store in an airtight container for up to 3 days. Prepare bulgur and dressing up to 24 hours in advance. Fresh herbs should be chopped just before serving for best flavor.