Classic Tabouli
Experience the vibrant flavors of the Mediterranean with this Classic Tabouli recipe, a healthy and refreshing salad bursting with freshness and zest. Made with fluffy bulgur wheat, finely chopped parsley and mint, juicy tomatoes, crisp cucumber, and delicate green onions, this dish is brought to life with a tangy lemon and extra virgin olive oil dressing. Perfectly balanced with hints of salt and black pepper, this tabouli is ideal as a light appetizer, flavorful side dish, or even a stand-alone meal on warm days. Ready in just 30 minutes, this easy-to-make recipe is packed with nutrients and serves as a delicious vegetarian option. Serve it cold or at room temperature to let the vibrant ingredients shine!
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Recipe Information
Ingredients
- 0.5 cup bulgur wheat
- 1 cup boiling water
- 2 cups fresh parsley
- 0.5 cup fresh mint leaves
- 2 large ripe tomatoes
- 1 medium cucumber
- 4 stalks green onions
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Place the bulgur wheat in a heatproof bowl and pour the boiling water over it. Cover the bowl with a plate or cling film and let it soak for about 10 minutes, or until the bulgur has absorbed the water and is fluffy.
While the bulgur is soaking, finely chop the parsley and mint leaves, ensuring to remove any thick stems. Place them in a large mixing bowl.
Dice the tomatoes and cucumber into small cubes and add them to the mixing bowl with the herbs.
Chop the green onions into thin slices and add them to the bowl.
Fluff the soaked bulgur with a fork to separate the grains and ensure there is no remaining water. If necessary, drain any excess water.
Add the fluffed bulgur to the bowl with the vegetables and herbs.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
Pour the dressing over the salad ingredients and toss everything together well to combine.
Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preference.
Serve the tabouli cold or at room temperature. It can be enjoyed immediately or stored in the refrigerator for a few hours to allow the flavors to meld better.
Nutrition Facts
Calories |
135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 357 mg | 16% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 2.5 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 403 mg | 9% | |
*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.
