Meat Lite: Chickpea, Chicken, And Tabouli Salad Recipe Recipe

Name: Meat Lite: Chickpea, Chicken, And Tabouli Salad Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups water; 2 boneless skinless chicken breasts (about 12 ounces or 3/4 pound); 1 cup bulgur wheat; 2 tablespoons grated onion; 1 cup small diced tomatoes (about 2 Roma tomatoes); 1 cup small diced cucumber (about 1 small); 1 cup cooked chickpeas; Zest of 1 lemon; 1/4 cup fresh lemon juice (about 1 lemon); 1 teaspoon coarse salt; 1/4 teaspoon freshly ground black pepper; 1/4 cup extra virgin olive oil; 2 cups tightly packed parsley leaves, chopped fine; 1/2 cup tightly packed mint leaves, chopped fine; Hearts of Romaine or Butter lettuce leaves for scooping (optional)

Servings: persons

2 cups water
2 boneless skinless chicken breasts (about 12 ounces or 3/4 pound)
1 cup bulgur wheat
2 tablespoons grated onion
1 cup small diced tomatoes (about 2 Roma tomatoes)
1 cup small diced cucumber (about 1 small)
1 cup cooked chickpeas
Zest of 1 lemon
1/4 cup fresh lemon juice (about 1 lemon)
1 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
1/4 cup extra virgin olive oil
2 cups tightly packed parsley leaves, chopped fine
1/2 cup tightly packed mint leaves, chopped fine
Hearts of Romaine or Butter lettuce leaves for scooping (optional)

1
Bring the water to a boil in a wide high-sided saute pan. Add the chicken breasts and reduce to a bare simmer. Cover and poach the chicken for 15 minutes, until cooked through. Remove the chicken, reserving the liquid, and set it aside to cool.
2
Return the poaching liquid to a boil. Add the bulgur wheat, cover and turn off the heat. Keep covered for 15 minutes, until the bulgur has absorbed the liquid and becomes tender. Stir in the grated onion, transfer the bulgur in a large serving bowl, and refrigerate to cool completely.
3
Once the chicken is cool, shred it and add it to a mixing bowl with the tomatoes, cucumber, chickpeas, and lemon zest.
4
Whisk the lemon juice, salt, and pepper together in a small bowl. Add the olive oil in a slow drizzle, whisking constantly to make a simple vinaigrette.
5
Stir the chopped parsley and mint into the cooled bulgur. Add the chicken and chickpea mixture and stir to combine. Drizzle with the vinaigrette and stir again to incorporate all of the ingredients. Refrigerate the salad for about 30 minutes before serving.
6
Serve the salad on a big platter with Romaine hearts or Butter lettuce leaves for scooping.

368

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 2 cups water, 2 boneless skinless chicken breasts (about 12 ounces or 3/4 pound), 1 cup bulgur wheat, 2 tablespoons grated onion, and more.

Yes, Meat Lite: Chickpea, Chicken, And Tabouli Salad Recipe falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

Meat Lite: Chickpea, Chicken, And Tabouli Salad Recipe

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