Chickpea Tabbouleh Salad

A handful of pistachio nuts finishes the dish with a delicate crunch, creating a vegetarian meal full of flavors and textures.

The combination of mint, garlic, lemon, and olive oil give the grain salad a bold flavor. Linda Gassenheimer/TNS

By Linda Gassenheimer Tribune News Service

For this simple salad dinner, I combined chickpeas with bulgur wheat for a hearty yet refreshing taste. Bulgur is made from whole wheat kernels that have been steamed, dried and then crushed, giving it a tender texture and a subtle nutty flavor.

One key technique for boosting flavor is to crush fresh scallions together with the bulgur, allowing the scallion juices to seep into the grains and infuse them with a savory aroma. Drained canned chickpeas add protein, while Cheddar cheese brings a rich, tangy note.

A handful of pistachio nuts finishes the dish with a delicate crunch, creating a vegetarian meal full of flavors and textures.

Helpful Hints

• Let bulgur wheat sit a little longer if it is not soft after 20 minutes.

Countdown

• Soak bulgur wheat.
• Prepare all ingredients.
• Make salad.

Shopping List

To buy: 1 package bulgur wheat, 1 bag reduced-fat, shredded, sharp Cheddar cheese, 1 14-ounce can chickpeas, 1 bag pistachio nuts, 1 jar minced garlic, 1 bunch scallions, 1 lemon, 1 bunch fresh mint, 1 bag washed, ready-to-eat lettuce leaves.

Staples: olive oil, salt, and black peppercorns

Chickpea Tabbouleh salad

Serves 2

• 1/4 cup bulgur wheat
• 1/2 cup hot water
• 1/3 cup thinly sliced scallions
• 1 tomato cut into pieces 1-inch pieces
• 2 tablespoons fresh lemon juice
• 1 teaspoon minced garlic
• 2 tablespoons olive oil
• 1/2 cup reduced-fat, shredded, sharp Cheddar cheese
• 1 14 ounce can chickpeas, rinsed and drained
• 1/3 cup unsalted pistachio nuts
• Salt and freshly ground black peppercorns
• 1/2 cup coarsely chopped mint
• 2 cups washed, ready-to-eat lettuce leaves.

Place bulgur wheat in bowl with hot water and let sit 20 minutes. While bulgur wheat is soaking, prepare remaining ingredients. Combine lemon juice and garlic in a bowl. Stir in olive oil. Drain bulgur and squeeze out as much moisture as possible with your hands. Add the scallions and squeeze again so that the scallion juices penetrate the wheat. Add to olive oil mixture. Fold in cheddar cheese, chickpeas, and pistachios. Add salt and pepper to taste. Sprinkle mint on top. Divide the lettuce between two dinner plates. Divide the chickpea mixture in half and serve over the lettuce.

Per serving: 530 calories (53 percent from fat), 31.5 g fat (6.7 g saturated, 13.6 g monounsaturated), 20 mg cholesterol, 21.4 g protein, 46.9 g carbohydrates, 13.1 g fiber, 311 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on WDNA.org and all major podcast sites. Email her at [email protected]. Copyright 2026 Tribune Content Agency, LLC

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