Lemon Tabouli with Tender Romaine
Brighten up your table with this refreshing Lemon Tabouli with Tender Romaine, a modern twist on a Mediterranean classic. This recipe combines fluffy bulgur wheat with juicy cherry tomatoes, crisp English cucumber, and a fragrant blend of parsley and fresh mint, all tossed in a zesty lemon and extra-virgin olive oil dressing. The addition of tender romaine lettuce hearts serves as a crisp and elegant base, perfect for scooping up the tangy, herbaceous tabouli. This light yet satisfying dish is ready in just 30 minutes, making it an ideal choice for a quick lunch, refreshing side, or vibrant accompaniment to grilled meats. Bursting with fresh flavors and wholesome ingredients, this salad is a must-try for anyone looking to add a healthy, Mediterranean-inspired recipe to their repertoire.
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1.5 cups hot water
- 0.25 cup lemon juice
- 0.25 cup extra-virgin olive oil
- 1 teaspoon salt
- 1 medium English cucumber, diced
- 1.5 cups cherry tomatoes, quartered
- 1 cup flat-leaf parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 3 scallions, thinly sliced
- 3 small romaine lettuce hearts
- 0.5 teaspoon freshly ground black pepper
Instructions
Place the bulgur wheat in a large mixing bowl. Pour 1.5 cups of hot water over the bulgur, cover the bowl with plastic wrap or a lid, and let it sit for 10 minutes, or until the bulgur is tender and has absorbed the water. Fluff with a fork and let cool slightly.
In a small bowl, whisk together the lemon juice, olive oil, and salt to create the dressing. Set aside.
Once the bulgur has cooled, add the diced cucumber, quartered cherry tomatoes, chopped parsley, chopped mint, and sliced scallions to the bowl. Toss gently to combine.
Pour the lemon dressing over the salad and mix well, ensuring the ingredients are evenly coated. Sprinkle with freshly ground black pepper to taste.
Cut the romaine hearts lengthwise into halves or quarters, depending on their size, and rinse them thoroughly under cold water. Pat dry with a clean kitchen towel or paper towels.
To serve, arrange the romaine lettuce pieces on a large platter or individual plates. Spoon generous amounts of the lemon tabouli mixture over the lettuce, allowing some of the romaine to peek through for presentation.
Serve immediately as a light main course or as a side dish to grilled proteins like chicken, fish, or lamb.
Nutrition Facts
Calories |
336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 521 mg | 23% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 4.9 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 635 mg | 14% | |
*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.
