Classic Tabouli Salad
Bright, fresh, and irresistibly flavorful, this Classic Tabouli Salad is a traditional Middle Eastern dish that highlights vibrant, nutritious ingredients. Made with tender bulgur wheat, finely chopped parsley, refreshing mint, juicy tomatoes, and crisp cucumber, this salad is brought to life with a zesty dressing of extra virgin olive oil, fresh lemon juice, and a touch of sea salt and black pepper. Ready in just 30 minutes with no cooking required, it's the perfect make-ahead recipe for a light lunch, healthy side dish, or refreshing addition to any Mediterranean-inspired meal. Packed with fiber and bold flavors, this recipe is a must-try for lovers of fresh and wholesome cuisine.
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Recipe Information
Ingredients
- 0.5 cup bulgur wheat
- 1 cup water
- 2 bunches fresh parsley
- 0.5 cup fresh mint leaves
- 4 medium ripe tomatoes
- 1 large English cucumber
- 4 stalks green onions
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Place the bulgur wheat in a large bowl. Boil 1 cup of water and pour it over the bulgur. Cover the bowl with a plate or plastic wrap and let it stand for about 15 minutes, or until the bulgur is tender.
While the bulgur is soaking, finely chop the parsley and mint leaves. Set them aside.
Dice the tomatoes and cucumber into small cubes. Slice the green onions thinly.
Once bulgur is tender, uncover the bowl and use a fork to fluff it, draining any excess water if necessary.
In a large mixing bowl, combine the cooked bulgur, parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients and toss everything together until well combined.
Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if desired.
Chill the tabouli salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Serve chilled as a healthy side dish or main course.
Nutrition Facts
Calories |
1083 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.9 g | 78% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2474 mg | 108% | |
| Total Carbohydrate | 133.3 g | 48% | |
| Dietary Fiber | 40.2 g | 144% | |
| Total Sugars | 28.5 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 738 mg | 57% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 4005 mg | 85% | |
*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.
