My Tabouleh
Bright, fresh, and bursting with vibrant Mediterranean flavors, "My Tabouleh" is a healthy and refreshing salad that’s perfect for any occasion. This classic tabouleh recipe balances finely chopped parsley, cool mint, ripe tomatoes, and crunchy cucumber with tender bulgur wheat for a satisfying texture. Dressed simply with a tangy mix of fresh lemon juice, extra virgin olive oil, and a hint of garlic, every bite is light yet deeply flavorful. Ready in just 25 minutes and requiring no cooking, this easy tabouleh is a crowd-pleasing option for picnics, barbecues, or as a wholesome side dish for your favorite grilled meats or wraps. Packed with wholesome ingredients and loaded with fresh herbs, this recipe is a must-try for anyone seeking a healthy, plant-based meal or side.
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup water
- 2 cups fresh parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 medium ripe tomatoes, diced
- 1 small English cucumber, diced
- 3 stalks green onions, thinly sliced
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice, freshly squeezed
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Place the bulgur wheat in a bowl and pour the 1 cup of water over it. Let it sit for 15–20 minutes until the bulgur absorbs the water and softens. If any water remains, drain it thoroughly.
Meanwhile, prepare the parsley and mint by finely chopping the leaves. Dice the tomatoes and cucumber, and slice the green onions, then set them all aside.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
In a large mixing bowl, combine the softened bulgur, parsley, mint, tomatoes, cucumber, and green onions.
Pour the dressing over the mixture and toss gently to combine, ensuring the salad is evenly coated.
Taste and adjust seasoning with additional salt or lemon juice, if desired.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 310 mg | 13% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 3.5 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 195 mg | 15% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1045 mg | 22% | |
*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.
