Soy-Free Taboule
Bright, fresh, and bursting with Mediterranean flavor, this Soy-Free Taboule recipe is a wholesome twist on a classic dish that’s perfect for anyone looking to skip soy-based ingredients. Packed with finely chopped parsley and mint, juicy tomatoes, crisp cucumber, and tender bulgur wheat, this vibrant salad is light yet satisfying. A zesty dressing of lemon juice, olive oil, and a balance of salt and black pepper ties the flavors together beautifully. Ideal for meal prep, picnics, or as a refreshing side dish, this recipe is ready in just 20 minutes of prep time and is best enjoyed chilled for a fully melded flavor experience. It’s vegan, dairy-free, and effortlessly healthy, making it a crowd-pleasing addition to any table!
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 1 cup Boiling water
- 2 cups Fresh parsley, finely chopped
- 0.5 cup Fresh mint, finely chopped
- 2 medium Tomatoes, diced
- 1 small Cucumber, diced
- 3 stalks Green onions, thinly sliced
- 0.25 cup Lemon juice
- 0.25 cup Olive oil
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
Instructions
Place the bulgur wheat in a large bowl that is heat-safe.
Pour the boiling water over the bulgur. Cover the bowl with a plate or plastic wrap, and let it sit for about 10-15 minutes, or until the bulgur has absorbed the water and is tender.
Fluff the bulgur with a fork and allow it to cool to room temperature.
While the bulgur is cooling, prepare your vegetables and herbs by finely chopping the parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
Once the bulgur has cooled, combine it with the chopped parsley, mint, tomatoes, cucumber, and green onions in a large mixing bowl.
Pour the dressing over the mixture and toss everything to combine thoroughly.
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preference.
Chill the taboule in the refrigerator for at least 30 minutes before serving to let the flavors meld.
Nutrition Facts
Calories |
1467 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.5 g | 83% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1519 mg | 66% | |
| Total Carbohydrate | 207.2 g | 75% | |
| Dietary Fiber | 64.3 g | 230% | |
| Total Sugars | 22.3 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1522 mg | 117% | |
| Iron | 47.6 mg | 264% | |
| Potassium | 6552 mg | 139% | |
*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.
