Mediterranean Tabbouleh Salad
Bright, fresh, and packed with vibrant flavors, this Mediterranean Tabbouleh Salad is a wholesome and refreshing dish that’s perfect for any occasion. Featuring a medley of finely chopped parsley, mint, ripe tomatoes, crisp cucumber, and green onions mixed with tender bulgur wheat, this salad is tossed in a zesty dressing of lemon juice and extra virgin olive oil for the ultimate burst of flavor. Ready in just 20 minutes of prep time, it’s a healthy, vegetarian recipe that’s both light and satisfying. Serve it chilled or at room temperature as a crowd-pleasing side dish or enjoy it as a nutrient-packed main course. Perfect for those craving a classic Mediterranean taste, this tabbouleh salad is a must-try!
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Recipe Information
Ingredients
- 1 cup Fine bulgur wheat
- 1 cup Boiling water
- 2 cups Fresh parsley
- 1 cup Fresh mint leaves
- 2 medium Ripe tomatoes
- 1 medium Cucumber
- 4 stalks Green onions
- 0.25 cup Lemon juice
- 0.25 cup Extra virgin olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
Instructions
Place the bulgur wheat in a large mixing bowl and pour the boiling water over it. Stir to combine, cover with a clean kitchen towel, and let it sit for 15 minutes until the bulgur absorbs the water and softens.
While the bulgur rests, finely chop the parsley and mint leaves, discarding the tough stems. Transfer to a large salad bowl.
Dice the tomatoes and cucumber into small, evenly-sized pieces. Thinly slice the green onions. Add all the chopped vegetables to the salad bowl with the parsley and mint.
Once the bulgur has softened, fluff it with a fork to separate the grains and allow it to cool slightly.
Add the bulgur to the salad bowl with the vegetables and herbs. Toss gently to combine.
In a small bowl, whisk together the lemon juice, olive oil, salt, and ground black pepper until well emulsified.
Pour the dressing over the salad and toss thoroughly to ensure everything is well coated.
Cover the salad and let it rest in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 546 mg | 24% | |
| Total Carbohydrate | 48.1 g | 18% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 3.1 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 760 mg | 16% | |
*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.
