Lighter Tabbouleh
Bright, refreshing, and effortlessly wholesome, this Lighter Tabbouleh is a vibrant twist on the classic Middle Eastern salad, perfect for healthier and lighter eating. This recipe swaps heavy portions of bulgur wheat for a more parsley-forward approach, creating a breezy dish that’s packed with fresh, herby flavor. Juicy cherry tomatoes, crisp cucumber, and zesty spring onions join finely chopped parsley and mint for a medley of textures and aromas, all brought together by a tangy lemon and olive oil dressing. Ready in just 20 minutes with no cooking required, it’s an ideal side dish for summer picnics, light lunches, or as a colorful addition to a mezze spread. Serve it immediately for peak freshness or let the flavors meld in the fridge for an even more irresistible bite!
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Recipe Information
Ingredients
- 60 g bulgur wheat
- 120 ml boiling water
- 120 g parsley, finely chopped
- 30 g fresh mint leaves, finely chopped
- 200 g cherry tomatoes, finely diced
- 1 cucumber, finely diced
- 3 spring onions, finely sliced
- 60 ml lemon juice
- 45 ml extra virgin olive oil
- 1 tsp salt
- 0.5 tsp black pepper
Instructions
Place the bulgur wheat in a heatproof bowl. Pour the boiling water over it, cover, and let it sit for 10 to 15 minutes until the bulgur is soft and has absorbed the water. Fluff with a fork and set aside to cool.
While the bulgur cools, finely chop the parsley and mint leaves. Add them to a large mixing bowl.
Dice the cherry tomatoes and cucumber into small, evenly sized pieces, and finely slice the spring onions. Add all the vegetables to the bowl with the herbs.
In a small bowl or jar, mix the lemon juice, olive oil, salt, and black pepper to make the dressing. Whisk or shake until combined.
Once the bulgur has cooled completely, add it to the bowl of herbs and vegetables. Pour the dressing over the mixture.
Gently toss everything together until well combined and evenly coated with the dressing.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Serve immediately as a refreshing side dish, or chill in the refrigerator for an hour to let the flavors meld together before serving.
Nutrition Facts
Calories |
709 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2462 mg | 107% | |
| Total Carbohydrate | 77.0 g | 28% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 13.0 g | ||
| Protein | 16.7 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 464 mg | 36% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 2364 mg | 50% | |
*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.
