Bulgur Tabbouleh Salad
Bright, fresh, and irresistibly wholesome, this Bulgur Tabbouleh Salad is the ultimate Mediterranean side dish. Packed with vibrant flavors, it features hearty bulgur wheat as the base, tossed with a medley of finely chopped parsley, fragrant mint, juicy Roma tomatoes, crisp cucumber, and delicate green onions. A tangy dressing of fresh lemon juice, extra virgin olive oil, and a hint of allspice ties everything together, making every bite a burst of refreshing goodness. Ready in just 30 minutes, this nutrient-rich salad is perfect for meal prepping, picnics, or as a healthy complement to grilled dishes. Gluten-free substitutions and serving variations can make this classic even more versatile. Dive into this simple, flavor-filled recipe today!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1.5 cups boiling water
- 1 large bunch fresh parsley
- 0.5 cup fresh mint leaves
- 4 medium Roma tomatoes
- 1 medium cucumber
- 3 stalks green onions
- 0.25 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 0.25 teaspoon ground allspice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the bulgur wheat in a large heat-safe bowl and pour the boiling water over it. Cover the bowl with plastic wrap or a lid and let it sit for 10-15 minutes until the bulgur has absorbed all the water.
Fluff the bulgur with a fork and allow it to cool to room temperature.
While the bulgur cools, finely chop the parsley and mint leaves, ensuring no large stems are included. Set aside.
Dice the Roma tomatoes and cucumber into small, equal-sized pieces. Thinly slice the green onions.
In a small bowl, whisk together the lemon juice, olive oil, ground allspice, salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooled bulgur, parsley, mint, tomatoes, cucumber, and green onions.
Pour the dressing over the bulgur mixture and toss gently to ensure everything is well coated.
Let the salad sit for at least 15 minutes to allow the flavors to meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.8 g | 79% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1320 mg | 57% | |
| Total Carbohydrate | 187.1 g | 68% | |
| Dietary Fiber | 52.3 g | 187% | |
| Total Sugars | 20.0 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 704 mg | 54% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 3610 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
