Save It Bring the bright and wholesome flavors of the Mediterranean to your table with this vibrant platter. This dish features succulent chicken marinated in aromatic spices, paired with a creamy, protein-packed hummus and a zesty tabbouleh salad. It is a refreshing meal that is as nutritious as it is delicious.
Save It The combination of textures—from the smooth tahini-infused hummus to the crisp, finely chopped vegetables in the tabbouleh—makes every bite satisfying. This recipe captures the essence of healthy Mediterranean cooking with simple, high-quality ingredients.
Ingredients
- For the Grilled Chicken: 4 boneless, skinless chicken breasts, 3 tbsp olive oil, 2 tbsp lemon juice, 2 cloves garlic (minced), 1½ tsp ground cumin, 1 tsp smoked paprika, ½ tsp ground coriander, 1 tsp dried oregano, ½ tsp salt, ¼ tsp black pepper
- For the Hummus: 1 can (15 oz / 400 g) chickpeas (drained and rinsed), 3 tbsp tahini, 2 tbsp lemon juice, 2 tbsp olive oil, 1 clove garlic (minced), ½ tsp ground cumin, salt (to taste), 2–3 tbsp cold water
- For the Tabbouleh: ½ cup (90 g) fine bulgur wheat (or quinoa for gluten-free), 1 cup (240 ml) boiling water, 2 cups fresh flat-leaf parsley (finely chopped), ½ cup fresh mint leaves (finely chopped), 2 medium tomatoes (diced), ½ English cucumber (diced), 3 green onions (thinly sliced), 3 tbsp olive oil, 3 tbsp lemon juice, salt and pepper (to taste)
Instructions
- 1. Marinate the Chicken
- In a bowl, whisk together olive oil, lemon juice, garlic, cumin, paprika, coriander, oregano, salt, and black pepper. Add the chicken breasts and coat well. Cover and refrigerate for at least 20 minutes.
- 2. Prepare the Tabbouleh
- Place bulgur in a bowl and pour over the boiling water. Cover and let it soak for 15–20 minutes until tender, then fluff with a fork. In a large bowl, combine parsley, mint, tomatoes, cucumber, and green onions. Add the bulgur, olive oil, lemon juice, salt, and pepper. Toss and chill.
- 3. Make the Hummus
- In a food processor, combine chickpeas, tahini, lemon juice, olive oil, garlic, cumin, and salt. Blend until smooth, adding cold water 1 tablespoon at a time to reach the desired consistency. Transfer to a bowl and drizzle with olive oil.
- 4. Grill the Chicken
- Preheat a grill or grill pan over medium-high heat. Grill chicken for 6–8 minutes per side or until the internal temperature reaches 165°F (74°C). Rest for 5 minutes, then slice.
- 5. Serve
- Arrange chicken slices on plates with hummus and tabbouleh. Garnish with lemon wedges and extra herbs.
Zusatztipps für die Zubereitung
For the smoothest hummus, you can peel the chickpeas before blending, though it is not required. When preparing the chicken, ensure the grill is fully preheated to get those beautiful char marks while keeping the meat juicy.
Varianten und Anpassungen
To make the dish gluten-free, substitute the bulgur wheat with cooked quinoa. For an extra flavor boost, try adding a sprinkle of sumac or a light drizzle of pomegranate molasses over the tabbouleh just before serving.
Serviervorschläge
This meal pairs excellently with warm pita bread or even sliced bell peppers for dipping. For beverages, a crisp Sauvignon Blanc or a dry rosé provides a refreshing accompaniment to the lemony flavors of the dish.
Save It Enjoy this wholesome Mediterranean feast that brings together the best of fresh ingredients and traditional spices. Whether shared with family or enjoyed as a healthy meal prep, it is a dish that never fails to satisfy.
Recipe FAQs
- → How long should I marinate the chicken?
Marinate for at least 20 minutes, but up to 2 hours for maximum flavor penetration. The lemon juice and olive oil tenderize while the spices infuse the meat.
- → Can I make the hummus and tabbouleh ahead?
Both components can be prepared 1-2 days in advance. Store hummus in an airtight container and tabbouleh refrigerated. Bring to room temperature before serving for best flavor.
- → What can I substitute for bulgur wheat?
Quinoa makes an excellent gluten-free alternative with similar texture. Simply cook according to package directions and cool before mixing with herbs and vegetables.
- → How do I know when the chicken is done?
Use a meat thermometer to check that the internal temperature reaches 165°F (74°C). The chicken should feel firm to the touch and juices run clear when pierced.
- → Can I cook the chicken indoors without a grill?
A grill pan or cast-iron skillet works beautifully. Preheat over medium-high heat and cook approximately 6-8 minutes per side until properly cooked through with nice grill marks.
- → What wine pairs well with this meal?
A crisp Sauvignon Blanc or dry rosé complements the Mediterranean flavors beautifully. The acidity and lightness balance the rich hummus and spiced chicken.