Fresh Tabbouleh Salad
Bright, zesty, and brimming with freshness, this classic Fresh Tabbouleh Salad is a Mediterranean favorite that's as nutritious as it is flavorful. Made with tender bulgur wheat, vibrant parsley, cooling mint, and a medley of finely diced vegetables like tomatoes and cucumber, this salad is brought to life with a simple yet tangy lemon and olive oil dressing. Ready in just 30 minutes and requiring no cooking, this dish is a perfect go-to for a light, wholesome side or a refreshing plant-based option. Serve it chilled or at room temperature to savor every herbaceous, citrus-kissed bite. Ideal for healthy meal prep, potlucks, or any Mediterranean-inspired meal, this vegan and gluten-friendly recipe captures the essence of clean, fresh eating.
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Recipe Information
Ingredients
- 0.5 cup fine bulgur wheat
- 1 cup boiling water
- 2 cups fresh parsley leaves, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 large tomatoes, finely diced
- 1 cucumber, peeled and finely diced
- 3 green onions, finely sliced
- 0.25 cup extra virgin olive oil
- 1 lemon, juiced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a small bowl, combine the bulgur wheat and boiling water. Cover and let it sit for 15 minutes, allowing the bulgur to absorb the water and soften.
After 15 minutes, fluff the bulgur with a fork to separate the grains. If any excess water remains, gently drain it away.
In a large mixing bowl, combine the chopped parsley, mint, tomatoes, cucumber, and green onions.
Add the softened bulgur wheat to the bowl with the vegetables and herbs, tossing gently to combine.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the bulgur and vegetable mixture, tossing well to ensure everything is evenly coated.
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to suit your taste.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
Serve the tabbouleh chilled or at room temperature as a refreshing side dish or light meal.
Nutrition Facts
Calories |
243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 272 mg | 12% | |
| Total Carbohydrate | 25.7 g | 9% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 3.6 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 568 mg | 12% | |
*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.
