Tabouli is a very popular middle eastern salad that is made up of fresh herbs, bulgur wheat, tomatoes and scallions.
It’s usually served as a side dish, but in this video I’ll show you how to bump it up to a Clean & Delicious® main meal that you can feel good about eating.
So watch, cook, and enjoy!
Chicken Tabouli Salad
Yield: 4 servings
Prep Time:20 minutes
Cook Time:15 minutes
Total Time:35 minutes
Ingredients:
- ½ cup bulgur wheat
- 2 cloves of garlic, minced
- ½ cup of chopped flat leaf parsley
- ¼ cup of chopped mint
- ½ cup of sliced scallions
- 1-diced tomato
- 15oz can of garbanzo beans, drained and rinsed
- 1-cup of cooked shredded chicken
- The juice of one lemon
- 2 tbsp of extra virgin olive oil
- Salt and pepper to taste
Directions:
Bring one cup of water to a boil in a medium saucepan and stir in bulgur wheat.Once it comes back to a boil reduce the heat to a simmer, pop on a lid and cook for about ten to fifteen minutes or until all the water as absorbed.
In the meantime, combine garlic, parsley, mint, scallions, and tomato, in a large bowl.Stir in the bulgur wheat while it is still warm and then add olive oil and season with salt and pepper.Gently toss in the chicken and garbanzo beans.Adjust your seasonings and enjoy!!
Makes 4 - 1 cup servings.
Nutrients per 1-cup; Calories: 282; Total Fat: 8.2g; Saturated Fat: 1.1g; Cholesterol: 35mg; Sodium: 39mg; Carbohydrate: 33.5g; Dietary Fiber: 7.2g; Sugars: 2.1g; Protein: 19.8g
Kalynskitchen
June 28, 2010 at 5:58 amWow, this sounds really delicious. You’ve made tabbouli into a main dish; love it!
Melissa
June 28, 2010 at 7:01 amDani I just love your take on the traditional foods I ate growing up (and continue to make at home). I love bulgur and use it with so many things, I keep all grades of it in the house, at all times. You could kick up the flavor even more by using chicken stock instead of water when cooking it. Feta – but the real stuff, not the junk that tastes like cardboard that you find in the supermarket) would also be a nice addition for a bit of a different flavor.
I’m inspired today – I’ll have to make a chicken free (i.e. heavy on the garbanzo beans) version for my vegetarian stepmother for our dinner to go with the red lentil soup I’m making (her fave).
Love your videos, btw. I wish I were as good as editing as you!
Melinda Neely
June 28, 2010 at 10:36 amI am wondering if you would recommend wheat berry in the place of bulgur wheat? This looks delicious and I am still trying to find a recipe with wheat berry that my family will like!
Rachel L. Parsons
June 28, 2010 at 4:48 pmBONJOUR DANNIE
I JUST LOVE YOUR RECIPIES!!! WE ARE TESTING THEM!!! NOT ALL OF THEM BUT SOME OF THEM!!! LATELY I MADE THE TURKEY BURGER GREEK STYLE!!! WE FOUND THERE WAS TOO MUCH GARLIC POWDER!!! NEXT TIME I WILL SKIP THE GARLIC!!! OR JUST PUT A BIT!!! MY FAMILY HAVE DIFFICULTY WITH GARLIC!!! I TRY TO USE SPARINGLY!!!! THANK YOU VERY MUCH FOR YOUR VIDEO, AND YOUR LITTLE IS JUST BEAUTIFUL!!! A YEAR ALREADY!!! HAVE FUN WITH HER!!!
LOVE RACHEL FROM QUEBEC CITY CANADA.
Dani
June 28, 2010 at 9:30 pmKalyn – I know… and it was so easy:). So glad you like it!
Melissa – Where are you from? Sounds like you grew up eating some yummy foods! Love the chicken stock idea… I’ll have to give it a try! As for the editing, I have to hand the props over to my husband for that… he does all the dirty work!
Melinda – I’ve never tried it but I would imagine that this salad would be great with wheat beries! I say, “go for it!”.
Rachel – So glad you are enjoying the recipes! I have to admit… I am a garlic LOVER – SO I tend to be a little heavy handed! LOL
Melanie
June 28, 2010 at 11:08 pmDani, I just wanted to let you know that I really appreciate your website and I wanted to thank you for these great recipes. Over a year ago I was diagnosed with insulin resistence and hyperinsulinemia and have really struggled with my blood sugars for the past 4 years. I began eating the low gi way plus my specialist put me on two different medications. I am pleased to say I am making great progress. I now eat 6-7 meals a day like a normal person as oppossed to 13. A few months ago I stumbled upon your website and I was instantly hooked. I love your philosophy of cooking and eating and find your recipes really work great for me. I also really find the videos really helpful. Right now my two favourite recipes are the high protein blueberry pancakes which I put almond butter on (Yummy 🙂 and your chicken quinoa pita pockets however I omit the mango and substitute avocado and tomato. I can not wait to try this recipe. Do you have any suggestions for replacing the lemon juice? I usually use only a little lemon as I find Citrus to lower my sugars. A whole lemon might not work for me?
Melissa
July 1, 2010 at 10:21 amI’m from Turkey (half Turkish, grew up there) – great food growing up but I like to put my own twist on things esp as a busy mom who works full time. When my blog is redesigned (should be up soon) the focus will be more on my take of Turkish food. You would love the red lentil soup.
I have to tell you that my step mom (and non vegetarian dad) absolutely adored the tabouli (without chicken). For some reason, I had never bothered to make it myself but it came together in a snap. That and the soup and some pita chips was the perfect dinner. My husband has requested I make him a double batch of the tabouli once a week so he can snack on it. 🙂 Thanks for the great recipe.
Dani
July 1, 2010 at 11:11 amMelanie – Thanks so much! I’m so glad you are enjoying my blog AND congrats on all of your success. As for the lemon juice… hmmmmm, perhaps a little orange juice. But that is still citrus I suppose… I gotta tell ya, I’m stumped! Any of you other clean eating culinary experts have any ideas to help out Melanie???
Melissa – SO happy to know that your family approved:) That makes me VERY happy! I can’t wait to see what you have up your sleeve on your blog… I have a feeling I’m gonna find A LOT of inspiration from you!
grace
July 3, 2010 at 2:49 pmi’m definitely a fan of tabouli–it’s so crisp and refreshing, and the taste and texture are delightful qualities as well. great recipe!
Christine
July 12, 2010 at 4:03 pmThis tabouli was divine! I’ve never had it before, followed your recipe to a T and now I’m hooked! This is going to become a definite regular on my menu. The only thing I added was some feta. So great!! Please keep posting great dishes – I love your website.
Dani
July 20, 2010 at 10:18 amGrace – I agree! Glad you like the recipe:).
Christine – Thanks for coming back to let me know how much you liked the recipe… I love hearing that… it makes me so happy! I also love the addition of feta cheese… YUM!