Easy Vegan Tabouli w/Canned Chickpeas & Olives

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Nutritional Info
  • Servings Per Recipe: 18
  • Amount Per Serving
  • Calories: 95.0
  • Total Fat: 4.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 134.8 mg
  • Total Carbs: 13.4 g
  • Dietary Fiber: 3.2 g
  • Protein: 2.7 g

View full nutritional breakdown of Easy Vegan Tabouli w/Canned Chickpeas & Olives calories by ingredient


Introduction

After you mix together the first 8 ingredients for the tabouli salad, the vegetables you choose are your own. I added these because they were easy, flavorful, and my kids would eat them. This is based on the Moosewood Cookbook recipe but I modified the serving size because their servings are massive. A single serving is a healthy side dish, and three servings equal a very filling and nutritious lunch. Delicious and dairy-free. After you mix together the first 8 ingredients for the tabouli salad, the vegetables you choose are your own. I added these because they were easy, flavorful, and my kids would eat them. This is based on the Moosewood Cookbook recipe but I modified the serving size because their servings are massive. A single serving is a healthy side dish, and three servings equal a very filling and nutritious lunch. Delicious and dairy-free.
Number of Servings: 18

Ingredients

    1 cup bulghar wheat
    1 1/2 cups water
    1 tsp. salt (not calculated in recipe) - more or less according to your taste
    juice of 1 large lemon
    1 large garlic clove, crushed (fatter than your thumb, or 2-3 smaller ones)
    1/2 tsp. dried mint
    1/4 cup extra virgin olive oil
    fresh ground black pepper
    Following veggies chopped (as needed per size):
    1 large cucumber
    2 large tomatoes
    2 stalks celery
    2 carrots
    1 can garbanzo beans
    1 small can sliced olives

Directions

The only "cooking" is boiling the water. Put bulghar and salt in large bowl and boil water in microwave. Pour boiling water into bowl. Cover for 20 min. while you prep vegetables. Add lemon juice, garlic, oil and mint and mix. Marinate for 30 minutes to let flavors mix, then add chopped vegetables. Refrigerate.

After the tabouli sits overnight, some liquid will drain. To reduce calories, pour off excess liquid.

A single serving on top of plain leaf lettuce or any other greens of your choosing makes for a nutritious vegan salad and no dressing is needed.

Serving Size: 18 servings based on 1/2 cup per serving
I made servings intentionally smaller so you can choose how much to eat. One serving is a good healthy side dish - three servings makes for a filling meal all by itself.

Number of Servings: 18

Recipe submitted by SparkPeople user HAPANING.