No Cook Tabbouleh
Bright, refreshing, and packed with vibrant Mediterranean flavors, this No Cook Tabbouleh is the ultimate quick and healthy side dish. Featuring tender bulgur wheat that soaks up boiling water with no need for stovetop cooking, this recipe is paired with crisp cucumbers, juicy tomatoes, and an abundance of fresh parsley and mint for a herby punch. A zesty dressing of olive oil, lemon juice, and a hint of ground cumin ties everything together, creating a light yet satisfying dish that’s ready in just 20 minutes. Perfect served chilled or at room temperature, this no-cook tabbouleh is ideal for busy weeknights, summer potlucks, or as a refreshing addition to a Mediterranean-inspired spread.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup boiling water
- 2 medium tomatoes
- 1 medium English cucumber
- 1 cup fresh parsley, chopped
- 0.5 cup fresh mint leaves, chopped
- 2 stalks green onions, finely chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a large mixing bowl, pour the boiling water over the bulgur wheat.
Cover the bowl with plastic wrap or a clean kitchen towel and let the bulgur soak for 10-15 minutes, or until the grains are tender and the water is absorbed.
Meanwhile, dice the tomatoes and cucumber into small, uniform pieces, and add them to a second large bowl.
Chop the parsley, mint, and green onions finely, then add them to the bowl with the tomatoes and cucumber.
Once the bulgur has finished soaking, fluff it with a fork to break up any clumps, then allow it to cool slightly before adding it to the vegetable mixture.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the bulgur and vegetable mixture, then toss everything together until well combined.
Taste and adjust seasoning as needed. You can add more lemon juice, olive oil, or salt depending on your preference.
Let the tabbouleh sit for at least 10 minutes to allow the flavors to meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.8 g | 63% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1384 mg | 60% | |
| Total Carbohydrate | 198.1 g | 72% | |
| Dietary Fiber | 57.4 g | 205% | |
| Total Sugars | 23.9 g | ||
| Protein | 41.6 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1101 mg | 85% | |
| Iron | 33.5 mg | 186% | |
| Potassium | 4904 mg | 104% | |
*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.
