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CHICKPEA AND CUCUMBER TABBOULEH
12

CHICKPEA AND CUCUMBER TABBOULEH

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

CHICKPEA AND CUCUMBER TABBOULEH

Chickpea and Cucumber Tabbouleh is a refreshing, protein-packed twist on the traditional Middle Eastern dish. This vibrant salad combines hearty chickpeas with the crispness of cucumber and the taste of lemon juice, all tossed with olive oil and fresh parsley. It’s a light, nutritious dish perfect for a quick lunch, snack, or side. The balance of flavours and textures, combined with the health benefits of fibre-rich chickpeas and hydrating cucumber, makes this recipe a wholesome addition to any meal. Vegan, gluten-free and easy to prepare, it is ideal for those looking for a light, healthy meal option.

RECIPE CATEGORY

Lunch, Dinner, Snack, Side, Brunch

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern, Lebanese

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders, Marinate

OCCASION/HOLIDAY

Weeknight Dinner, Summer, Spring, Picnic, Family Reunion, Potluck, Ramadan, Super Bowl

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Low Cholesterol, Gluten-Free, Quick & Easy, Low Sodium

DISH TYPE

Salad, Side Dish, Bowl

INGREDIENTS

There are the following ingredients for Chickpea and Cucumber Tabbouleh:

  • 50g canned chickpeas, drained
  • 1/4 cucumber, chopped
  • 1 tbsp fresh parsley, chopped
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 120
  • Protein: 4g
  • Fat: 4g
  • Carbohydrates: 16g
  • Fibre: 5g
  • Sodium: 140mg
  • Sugar: 1g

PREPARATION

  • Prepare The Vegetables: Chop the cucumber into small cubes and finely chop the fresh parsley. This will add a crisp and fresh texture to the tabbouleh.
  • Drain The Chickpeas: Drain and rinse the canned chickpeas under cold water to remove excess sodium and improve their flavour.
  • Combine The Ingredients: In a bowl, mix the chickpeas, cucumber, and parsley. This creates the base for the tabbouleh, combining protein with fresh vegetables.
  • Dress The Salad: Add the olive oil and lemon juice to the bowl. Toss everything together until the ingredients are evenly coated with the dressing.
  • Season And Serve: Season with salt and pepper to taste. Serve immediately for a light, refreshing meal or chill for 10-15 minutes to allow the flavours to develop.

PREP TIME

5 minutes

COOKING TIME

No cooking required

TIPS

Here are some tips for the preparation of Chickpea and Cucumber Tabbouleh :

  • Chop Finely: For a more traditional tabbouleh texture, chop the cucumber and parsley as finely as possible. This helps distribute the flavours evenly.
  • Adjust To Taste: Adjust the lemon juice and olive oil based on your preference for tang and richness. Add more lemon for a sharper taste or olive oil for a silkier mouthfeel.
  • Enhance The Texture: Add chopped bell peppers or radishes for a crunchier salad. To make it heartier, mix in cooked quinoa or bulgur.

VARIATIONS

  • Add Grains: Add cooked quinoa or bulgur to turn this into a more filling meal.
  • Extra Veggies: Incorporate diced tomatoes, red onion, or bell peppers for added colour and nutrition.
  • Spice It Up: Add a pinch of ground cumin or sumac for a deeper, earthier flavour.
  • Herb Variety: Swap parsley for mint or cilantro for a refreshing twist on the classic flavours.

PREPPING AND STORAGE

  • Fridge Storage: Store leftovers in an airtight container in the fridge for up to 2 days. The salad is best eaten fresh but can be enjoyed later as well.
  • Freezing: This salad is not suitable for freezing due to the fresh ingredients like cucumber and parsley, which can become soggy after thawing.

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