Nut-Free Taboule
Bright, refreshing, and allergy-friendly, this Nut-Free Taboule is a delightful twist on the classic Mediterranean salad. Made with fluffy bulgur wheat, a vibrant medley of fresh parsley, mint, ripe tomatoes, crisp cucumber, and zesty green onions, this recipe is bursting with flavor and texture. A tangy dressing of freshly squeezed lemon juice and extra virgin olive oil ties everything together, creating a healthy dish that’s perfect for picnics, potlucks, or a light lunch. Ready in just 20 minutes with no cooking required, this nut-free taboule showcases wholesome ingredients and is ideal for those with nut allergies. Serve chilled or at room temperature for a refreshing treat that highlights the best of simple, nutritious cuisine.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup boiling water
- 1 bunch (about 2 cups finely chopped) fresh parsley
- 0.5 bunch (about 1/2 cup finely chopped) fresh mint leaves
- 3 medium (finely diced) ripe tomatoes
- 1 large (finely diced) cucumber
- 4 stalks (thinly sliced) green onions
- 0.25 cup (freshly squeezed) 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, heatproof bowl.
Pour the boiling water over the bulgur and cover the bowl with a plate or plastic wrap. Let it sit for 15 minutes, allowing the grains to absorb the water and soften.
After 15 minutes, fluff the bulgur with a fork to separate the grains and let it cool to room temperature.
While the bulgur cools, finely chop the parsley and mint leaves and transfer them to a large mixing bowl.
Dice the tomatoes and cucumber into small, uniform pieces and add them to the bowl with the herbs.
Thinly slice the green onions and add them to the herb and vegetable mixture.
Once the bulgur has cooled, add it to the bowl with the other ingredients.
Drizzle the lemon juice and olive oil over the salad, then sprinkle with salt and black pepper.
Gently toss the taboule until all ingredients are evenly combined and coated with the dressing.
Taste and adjust seasoning with additional salt or lemon juice, if desired.
Serve immediately or refrigerate for 1–2 hours to let the flavors meld together. Enjoy chilled or at room temperature.
Nutrition Facts
Calories |
1321 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.2 g | 78% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2502 mg | 109% | |
| Total Carbohydrate | 185.8 g | 68% | |
| Dietary Fiber | 46.6 g | 166% | |
| Total Sugars | 21.9 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 429 mg | 33% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3541 mg | 75% | |
*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.
