CHICKPEA AND CUCUMBER TABBOULEH FRESH SALAD
Chickpea and Cucumber Tabbouleh Fresh Salad is a light and nourishing dish that puts a refreshing spin on the classic Middle Eastern favourite. Hearty chickpeas provide plant-based protein and fibre, while crisp cucumber adds a cooling crunch that makes every bite satisfying. Fresh parsley brings a burst of herbal brightness and a simple dressing of olive oil and lemon juice ties everything together with zesty, uplifting flavour. This naturally vegan and gluten-free salad offers a nutritious option that supports both energy and hydration, making it perfect for warmer days. This Chickpea and Cucumber Tabbouleh Fresh Salad is quick and easy to prepare, which works beautifully as a wholesome lunch, a light snack or a versatile side dish to pair with grilled mains or wraps. This salad is made with a balance of flavour, texture and health benefits, which is a refreshing addition to any mealtime.
RECIPE CATEGORY
Lunch, Dinner, Side, Brunch
SERVING SIZE
1
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 Fresh Salad:
- 50 grams | 1.76 ounces | ¼ cup canned chickpeas, drained
- 50 grams | 1.76 ounces | ¼ cucumber, chopped
- 4 grams | 0.14 ounces | 1 tablespoon fresh parsley, chopped
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
- 30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 269 kilocalories
- Fat: 5.8 grams
- Saturated Fat: 0.8 grams
- Carbohydrate: 44.0 grams
- Sugar: 10.9 grams
- Fibre: 11.0 grams
- Sodium: 393 milligrams
- Protein: 10.4 grams
- Calcium: 79 milligrams
- Potassium: 953 milligrams
- Iron: 3.32 milligrams
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 to 15 minutes to allow the flavours to develop.
PREPARATION TIME
5 minutes
COOKING TIME
No cooking required
TIPS
Here are some tips for the preparation of Chickpea And Cucumber Tabbouleh Fresh Salad :
- 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 Vegetables: 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 and earthier flavour.
- Herb Variety: Swap parsley for mint or coriander for a refreshing twist on the classic flavours.
PREPPING AND STORAGE
- Refrigerator Storage: Store leftovers in an airtight container in the refrigerator 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.
