Mediterranean Tabbouleh

This is one of my go-to recipes that checks all the boxes for healthy, plant-based living, especially when you’re on the move. We love the Mediterranean Tabbouleh with Artichokes, Olives, and Chickpeas – it’s fresh, flavorful, and absolutely perfect for any adventure!

Why This Tabbouleh is a Travel Game-Changer
Traveling, particularly long flights or road trips, can make it tricky to find nutritious and affordable snacks. This Mediterranean Tabbouleh is not only bursting with vibrant flavors but also holds up well in coolers and at room temperature. It’s vegan, so you don’t have to worry about it spoiling quickly – making it an ideal travel buddy.

What’s Inside?
We start with the classic base of cracked bulgur wheat, fresh parsley, mint, and tomatoes. Then, we mix things up with marinated artichoke hearts, kalamata olives, and chickpeas for a Mediterranean twist. These additions bring a delightful tanginess, savory notes, and a protein boost, making this salad a complete meal in one bowl.

Gluten Intolerant?

If you’re sensitive to gluten or gluten intolerant you can replace the bulgur with quinoa which is naturally gluten free and provides a similar taste and texture. See this recipe to learn how to cook quinoa perfectly so it’s tender and crumbly.

Travel-Friendly Tip
To make this dish even more convenient for travel, I skip the olive oil in the dressing. This way, in case of spills there are no oil stains to remove. Plus, the lemon juice provides enough acidity to keep the salad fresh and delicious.

Perfect for Any Occasion
Whether you’re planning a picnic, packing lunch for work, or gearing up for a long trip, this Mediterranean Tabbouleh is your go-to. It’s quick to prepare, easy to pack, and delightful to eat – no matter where your adventures take you.

Ready to Make It?
Here’s the full recipe for you to try at home. Trust me, once you make it, you’ll find yourself craving this wholesome, flavorful dish again and again.

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Mediterranean Tabbouleh

Mediterranean Tabbouleh with Artichokes, Olives, and Chickpeas

Servings 4 people

Ingredients

• 2/3 cup cracked bulgur wheat (or quinoa)
• 3 cups boiling water
• 1/2 tsp salt
• 1/2 cup finely chopped mint
• 1/2 cup finely chopped parsley
• 1 cup tomatoes, chopped
• 1/2 cup cucumber, chopped
• 1 cup marinated artichoke hearts, chopped
• 1/2 cup kalamata olives, pitted and chopped
• 1 can chickpeas, drained and rinsed
• 1/3 cup lemon juice (3-4 lemons)
• 1/4 cup olive oil (optional)
• 1/2 tsp salt
• 1/4 tsp pepper

Instructions

Prepare the bulgur

1. Place the bulgur wheat in a bowl. Pour the boiling water and 1/2 tsp of salt over the bulgur, cover, and let it sit for about 20-30 minutes, or until the bulgur is tender and the water is absorbed. Drain off any excess water.

2. If using quinoa instead, cook quinoa with a 1:1 water to quinoa ratio.

Chop vegetables and herbs

1. While the bulgur is soaking, finely chop the parsley and mint. Dice the tomatoes and cucumber. Chop the artichoke hearts and kalamata olives.

Combine ingredients

1. In a large bowl, combine the soaked bulgur, chopped parsley, mint, tomatoes, cucumber, artichoke hearts, olives, and chickpeas.

2. In a small bowl, whisk together the lemon juice, olive oil (if using) salt, and pepper. Pour the dressing over the salad and toss well to combine.

3. Taste and adjust the seasoning with additional salt, pepper, oil or lemon juice as needed. For best results, let the tabbouleh sit for at least 30 minutes before serving to allow the flavors to meld.

4. Serve the tabbouleh as a side dish, a main course, or a perfect travel snack.

Recipe Video

I hope you love this recipe as much as I do. It’s a wonderful way to enjoy a wholesome, plant-based meal wherever you are. Here’s to happy travels and even happier eating!

If you made this Mediterranean Tabbouleh recipe, be sure to leave a comment or share your creations on Instagram and tag me @TineAndTumbler! I absolutely love seeing your photos and hearing about your cooking and adventures!