Chickpea and Herb Tabbouleh Salad with Lemon Dressing

By AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A bright and refreshing salad combining tender chickpeas with fresh parsley, mint, and bulgur, tossed in a zesty lemon dressing. This Middle Eastern-inspired vegetarian recipe (vegan, gluten free option), ready in about 30 minutes, pairs fine bulgur wheat, boiling water, canned chickpeas for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 30 min Serves 4 Middle Eastern cuisine 210 cal/serving

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Ingredients

1/2 cup fine bulgur wheat
3/4 cup boiling water
1 cup, rinsed and drained canned chickpeas
1 cup, finely chopped flat-leaf parsley
1/2 cup, finely chopped fresh mint leaves
1 medium, diced tomato
1/2 medium, diced cucumber
2, thinly sliced spring onions
1/4 cup fresh lemon juice
3 tbsp extra virgin olive oil
1 tsp salt
1/2 tsp black pepper
1 tsp, optional ground sumac

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Instructions

Step 1: Place 1/2 cup fine bulgur wheat in a medium bowl and pour 3/4 cup boiling water over it. Cover tightly with plastic wrap and let soak for 20 minutes until the bulgur is tender, then fluff with a fork.
Step 2: In a large salad bowl, combine the soaked bulgur with 1 cup rinsed canned chickpeas, 1 cup finely chopped flat-leaf parsley, 1/2 cup finely chopped fresh mint, 1 diced medium tomato, 1/2 diced cucumber, and 2 thinly sliced spring onions.
Step 3: Whisk together 1/4 cup fresh lemon juice, 3 tbsp extra virgin olive oil, 1 tsp salt, 1/2 tsp black pepper, and 1 tsp ground sumac (if using) in a small bowl until emulsified.
Step 4: Pour the dressing over the salad and toss gently to combine all ingredients. Chill for 10 minutes before serving to let flavors meld.