Mint Tabbouli Salad
Bright, fresh, and bursting with flavor, Mint Tabbouli Salad is a Mediterranean-inspired delight that transforms simple, wholesome ingredients into an unforgettable dish. This recipe features nutty fine bulgur wheat softened by boiling water, paired with the vibrant flavors of freshly chopped parsley, cooling mint, juicy tomatoes, crisp cucumber, and zesty green onions. Tossed in a tangy dressing of extra virgin olive oil and fresh lemon juice, this no-cook salad comes together in just 20 minutes and is a perfect choice for a refreshing side dish or light lunch. High in fiber and packed with clean, herby goodness, it’s a must-try for fans of easy, nutritious meals. Serve chilled or at room temperature for a true taste of summer in every bite! Keywords: Mint Tabbouli Salad, Mediterranean salad recipe, bulgur wheat tabbouli, parsley and mint salad, healthy no-cook recipes.
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1.5 cups boiling water
- 1 cup fresh parsley (finely chopped)
- 0.5 cup fresh mint leaves (finely chopped)
- 2 medium ripe tomatoes (diced)
- 1 medium cucumber (diced)
- 3 stalks green onions (thinly sliced)
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 0.5 teaspoons ground black pepper
- 0.75 teaspoons sea salt
Instructions
Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover the bowl with a plate or plastic wrap and let it sit for 10-15 minutes until the bulgur is softened and has absorbed the water.
Once the bulgur is softened, fluff it with a fork to separate the grains. If there is any excess water, drain it using a fine-mesh sieve, pressing lightly to remove the moisture.
Add the finely chopped parsley, mint, diced tomatoes, diced cucumber, and sliced green onions to the bowl with the bulgur, mixing gently to combine.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, ground black pepper, and sea salt to create the dressing.
Drizzle the dressing over the salad and toss everything together until well coated.
Taste and adjust the seasoning with more salt, pepper, or lemon juice, if needed.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve cold or at room temperature as a refreshing side dish, garnish if desired, and enjoy!
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 395 mg | 17% | |
| Total Carbohydrate | 41.7 g | 15% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 3.4 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 79 mg | 6% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 587 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.
