Chicken and chickpea tabouli salad
Chicken and chickpea tabouli salad combines lean chicken, nutty bulgur, and vibrant herbs and vegetables for a refreshing meal. It's an easy, nutritious option for lunch or dinner.
Cook time 10 min
Prep time 15 min
Ingredients:
1/2 cup bulgur2 tsp olive oil
1.50 lb chicken breasts
1/3 can canned chickpeas
1/2 cup spearmint
1 bunch fresh parsley
2 tomatoes
4 shallots
1/2 cup lemon juice
Chicken and chickpea tabouli salad is a refreshing and nutritious meal that combines the wholesome goodness of lean chicken breast with the nutty flavor of bulgur and the vibrant tastes of fresh vegetables and herbs. It’s perfect for a healthy lunch or a light dinner and is incredibly easy to prepare.
Instructions:
- In a medium bowl, add the 1/2 cup of bulgur and cover it with boiling water. Let it soak for about 20-30 minutes, or until the bulgur is tender and has absorbed most of the water.
- Once ready, drain any excess water and set aside.
- While the bulgur is soaking, heat 2 teaspoons of olive oil in a large skillet over medium-high heat.
- Season the 1.5 lbs of chicken breasts with salt and pepper (to taste).
- Add the chicken breasts to the skillet and cook for about 6-7 minutes on each side, or until the chicken is fully cooked and no longer pink inside (internal temperature should reach 165°F or 74°C).
- Remove the chicken from the skillet and let it rest for a few minutes before slicing it into bite-sized pieces.
- Rinse and drain the 1/3 can of canned chickpeas.
- Finely chop the 1/2 cup of spearmint leaves and the bunch of fresh parsley.
- Dice the 2 tomatoes and finely chop the 4 shallots.
- In a large mixing bowl, combine the prepared bulgur, sliced chicken, chickpeas, chopped spearmint, parsley, diced tomatoes, and finely chopped shallots.
- Pour the 1/2 cup of lemon juice over the mixture and gently toss everything together until well combined.
- Taste the salad and adjust the seasoning if needed with additional salt, pepper, or lemon juice.
- Allow the salad to sit for a few minutes to let the flavors meld together.
- Serve the Chicken and Chickpea Tabouli Salad chilled or at room temperature. Enjoy!
This Chicken and chickpea tabouli salad is a delightful blend of textures and flavors that will leave you feeling satisfied and energized. It’s a versatile dish that can be served as a main course or a side, making it a staple recipe in any healthy eating plan.
Chicken and chickpea tabouli salad FAQ:
Store any leftovers in an airtight container in the refrigerator. It’s best consumed within 2-3 days for optimal freshness and flavor.
The chicken is fully cooked when it reaches an internal temperature of 165°F (74°C) and is no longer pink in the center. Using a meat thermometer is the most accurate method.
Yes, you can substitute bulgur with quinoa, couscous, or even brown rice, keeping in mind that cooking times and water ratios may vary.
If using fresh chickpeas, soak them overnight and cook until tender, which may take 1-2 hours. Be sure to rinse and drain them before mixing into the salad.
Soak the bulgur in boiling water for about 20-30 minutes, or until it is tender and has absorbed most of the water before draining any excess.
Cooking Tips:
- To save time, you can cook the chicken breasts in advance and store them in the refrigerator until ready to use.
- Make sure to chop the fresh herbs finely to evenly distribute their flavors throughout the salad.
- If you prefer a more tangy taste, you can adjust the amount of lemon juice to suit your preference.
- For added flavor, season the chicken breasts with your favorite herbs and spices before cooking.
- Allow the salad to sit for a few minutes before serving to let the flavors meld together.
Nutrition Facts
4 ServingsCalories 360kcal
Protein 44g
Carbohydrates 33g
Fiber 7g
Sugar 7g
Fat 8g
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