Lunch

Chickpea Tabbouleh

Name: Chickpea Tabbouleh
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 100 g Cooked bulgur wheat; 130 g Chickpeas, tinned and drained; 150 g Tomato; 30 g Spring onion; 8 g Olive oil; Two big bunches, chopped fine Fresh parsley; A handful, chopped Fresh mint; Juice of a lemon Lemon juice; Half a teaspoon Ground cumin; To taste Salt

A parsley salad with bulgur, tomato and chickpeas in it, dressed with lemon, cumin and weighed olive oil. No meat or dairy and 14 g of protein.

Calories: 339kcal
Protein: 14g
Fat: 12g
Carbs: 46g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Chickpea Tabbouleh, plated and ready to serve. — The finished recipe. Chickpea Tabbouleh

Ingredients 1 to 6 for chickpea tabbouleh arranged separately on a dark worktop. — Ingredients 1 to 6. 100 g Cooked bulgur wheat (Cooked weight.). 130 g Chickpeas, tinned and drained (Drained weight. A 400 g tin drains to about 240 g.). 150 g Tomato. 30 g Spring onion. 8 g Olive oil. Two big bunches, chopped fine Fresh parsley

Ingredients 7 to 10 for chickpea tabbouleh arranged separately on a dark worktop. — Ingredients 7 to 10. A handful, chopped Fresh mint. Juice of a lemon Lemon juice. Half a teaspoon Ground cumin. To taste Salt

Chickpea Tabbouleh, preparation step 1: Cook the bulgur according to the packet, or use a pouch, and let it cool. — Step 1. Cook the bulgur according to the packet, or use a pouch, and let it cool.

Chickpea Tabbouleh, preparation step 2: Strip the parsley leaves with the thin stems and chop them fine with a sharp knife. A blunt one bruises them and the salad goes dark. — Step 2. Strip the parsley leaves with the thin stems and chop them fine with a sharp knife. A blunt one bruises them and the salad goes dark.

Chickpea Tabbouleh, preparation step 3: Dice the tomatoes small and salt them. Slice the spring onions. — Step 3. Dice the tomatoes small and salt them. Slice the spring onions.

The finished chickpea tabbouleh. — Step 4. Whisk the lemon, oil, cumin and salt, then toss everything together and leave it ten minutes before eating.

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Ingredients

Cooked bulgur wheat100 g
Cooked weight.
Chickpeas, tinned and drained130 g
Drained weight. A 400 g tin drains to about 240 g.
Tomato150 g
Spring onion30 g
Olive oil8 g
Fresh parsleyTwo big bunches, chopped fine
Fresh mintA handful, chopped
Lemon juiceJuice of a lemon
Ground cuminHalf a teaspoon
SaltTo taste

Method

Cook the bulgur according to the packet, or use a pouch, and let it cool.
Strip the parsley leaves with the thin stems and chop them fine with a sharp knife. A blunt one bruises them and the salad goes dark.
Dice the tomatoes small and salt them. Slice the spring onions.
Whisk the lemon, oil, cumin and salt, then toss everything together and leave it ten minutes before eating.

Worth knowing

Real tabbouleh is a parsley salad with a little bulgur in it, not the other way round. The chickpeas turn it from a side into lunch and are most of the 14 g of protein.
Bulgur is wheat, so this has gluten. Cooked quinoa at the same weight swaps in without changing the numbers much.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.