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Looking for a fresh, flavorful salad that comes together fast? This chickpea tabbouleh is light, lemony, and surprisingly satisfying.
Naturally gluten-free and lower in carbs, this simple twist on traditional tabbouleh swaps bulgur for mashed chickpeas and plenty of chopped parsley. Fresh garlic, lemon juice, and olive oil bring everything together for a bright, herby dish you can make in minutes.
It works just as well for a quick lunch as it does for an easy side or snack.
Ingredients & Substitutions
- Canned chickpeas, drained and rinsed (or cooked chickpeas)
- Garlic, finely chopped (fresh gives the best flavor)
- Fresh lemon juice (bottled works in a pinch)
- Extra-virgin olive oil
- Fresh mint leaves, chopped (optional, but adds brightness)
- Flat-leaf parsley, finely chopped (use plenty—this is the star)
- Salt and pepper, to taste
Optional add-ins (depending on how you’re serving it):
- Chopped tomato or cucumber for a more traditional feel
- Tuna or chopped cooked chicken for extra protein
- A pinch of red pepper flakes for a little heat
WW Points and Calories
According to my calculations, each serving has about 114 calories and 3 WW Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
How to Make Chickpea Tabbouleh, Step by Step
Step 1: Gather and prepare all ingredients.
Step 2: Add chickpeas to a medium mixing bowl and mash coarsely with a fork.
Step 3: Add the remaining ingredients—chopped garlic, lemon juice, olive oil, chopped mint leaves and chopped parsley and stir to thoroughly combine. Season to taste with salt and pepper before serving.
Step 4: Store any leftovers in an airtight container in the refrigerator.
What is Tabbouleh?
Tabbouleh (or tabouli) is a Middle Eastern salad traditionally made with bulgur, parsley, and tomatoes, dressed with lemon juice and olive oil. This version keeps the fresh flavors while skipping the wheat.
Recipe Notes
Made with just a handful of ingredients, this salad is naturally gluten-free, dairy-free, and vegetarian/vegan-friendly.
Serving Suggestions
Serve over greens, spoon onto toast or crackers, or enjoy as a dip with fresh veggies like carrots, celery, mini peppers, or radishes. For extra protein, stir in tuna or chopped cooked chicken.
Great for picnics, potlucks, or alongside anything off the grill—from kebabs to burgers.
(If you like traditional tabbouleh with bulgur, we’ve got a delicious delicious recipe for Tabbouleh Soup with Lentils and Bulgur you might like!)
If you’ve made this Garbanzo Bean Tabbouleh, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Chickpea Tabbouleh Recipe
Equipment
Ingredients
- 1 can (about 15.5 ounces) chickpeas, drained and rinsed
- 2 teaspoons finely chopped garlic
- Juice from 1-1/2 lemons (about 5 tablespoons)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons chopped mint leaves
- 1/2 cup chopped Italian parsley (flat-leaf)
- Salt and pepper to taste
Instructions
- Add chickpeas to a medium mixing bowl and mash coarsely with a fork.
- Add the remaining ingredients—chopped garlic, lemon juice, olive oil, chopped mint leaves and chopped parsley and stir to thoroughly combine. Season to taste with salt and pepper before serving.
- Store any leftovers in an airtight container in the refrigerator.
Notes
(Must be logged into WW on a smartphone or tablet.) 3 PointsPlus (Old plan) This tabbouleh is salad is made with minimal ingredients and naturally gluten-free, dairy-free, low carb and perfect for both vegetarian and vegans alike. For the best flavor, it is best to chop your own fresh garlic.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe source: Homemade in a Hurry: More than 300 Shortcut Recipes for Delicious Home Cooked Meals (affiliate link) by Andrew Schloss
More WW Friendly Chickpea Recipes
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