Chicken and chickpea tabouli salad
Brighten up your meal with our Chicken and Chickpea Tabouli Salad! This vibrant recipe combines tender chicken breasts, nutty bulgur, and protein-packed chickpeas with refreshing spearmint, fresh parsley, juicy tomatoes, and zesty lemon juice. Topped with a touch of olive oil and shallots, this wholesome salad is perfect for a light lunch or a healthy dinner option. Ready in no time, it's as delicious as it is nutritious!
- 24 Apr 2024
- Cook time 10 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
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.
Ingredients:
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!
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 390 grams |
| Energy | |
| Calories 360kcal | 15% |
| Protein | |
| Protein 44g | 30% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 7g | 19% |
| Sugar 7g | 7% |
| Fat | |
| Fat 8g | 10% |
| Saturated 1.47g | 5% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 170mg | 31% |
| Vitamin B1 0.31mg | 26% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 18mg | 113% |
| Vitamin B6 1.62mg | 96% |
| Vitamin B9 120ug | 31% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 40mg | 46% |
| Vitamin E 1.58mg | 11% |
| Vitamin K 230ug | 194% |
| Minerals | |
| Calcium, Ca 63mg | 5% |
| Copper, Cu 0.32mg | 0% |
| Iron, Fe 3.23mg | 29% |
| Magnesium, Mg 110mg | 27% |
| Phosphorus, P 520mg | 41% |
| Potassium, K 1140mg | 33% |
| Selenium, Se 40ug | 73% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 2.39mg | 22% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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