Classic Tabbouleh
Bright, fresh, and bursting with herbaceous flavors, this classic tabbouleh recipe is a Mediterranean delight that’s as wholesome as it is delicious. Featuring tender bulgur wheat as its base, this dish is generously packed with finely chopped parsley, fresh mint, juicy ripe tomatoes, crisp cucumber, and vibrant green onions. Tossed in a zesty dressing of extra virgin olive oil, fresh lemon juice, and a hint of garlic, this refreshing salad is light yet satisfying. Perfect as a side dish to grilled meats or as a healthy stand-alone lunch, this easy-to-make recipe comes together in just 20 minutes of prep time. With its vibrant colors and balanced textures, this traditional tabbouleh is a crowd-pleaser that’s sure to transport your taste buds straight to the Mediterranean.
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Recipe Information
Ingredients
- 0.5 cup bulgur wheat (fine or medium)
- 0.5 cup boiling water
- 2 cups fresh parsley (finely chopped, packed)
- 0.25 cup fresh mint (finely chopped)
- 2 ripe tomatoes (diced)
- 0.5 English cucumber (diced)
- 3 green onions (finely sliced)
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 clove garlic (minced)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper (freshly ground)
Instructions
Place the bulgur wheat in a large bowl. Pour the boiling water over it, cover the bowl with a plate or plastic wrap, and let it sit for 10-15 minutes until the bulgur is tender and all the water is absorbed. Fluff the bulgur with a fork and set aside to cool.
Meanwhile, finely chop the parsley and mint, and dice the tomatoes and cucumber. Slice the green onions finely. Set all the vegetables and herbs aside.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Combine the cooled bulgur with the chopped parsley, mint, tomatoes, cucumber, and green onions in a large mixing bowl.
Pour the dressing over the salad and toss everything gently but thoroughly until well combined and evenly coated.
Taste and adjust the seasoning with additional salt or lemon juice if desired.
Let the tabbouleh rest in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature as a light, refreshing side dish.
Nutrition Facts
Calories |
1112 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.7 g | 80% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1495 mg | 65% | |
| Total Carbohydrate | 133.4 g | 49% | |
| Dietary Fiber | 43.5 g | 155% | |
| Total Sugars | 14.3 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1396 mg | 107% | |
| Iron | 39.4 mg | 219% | |
| Potassium | 4039 mg | 86% | |
*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.
