Tabbouleh
Bright, fresh, and bursting with Mediterranean flavors, this classic Tabbouleh recipe is a celebration of wholesome ingredients and vibrant textures. Featuring fine bulgur wheat as its hearty base, this refreshing salad is packed with finely chopped parsley, fresh mint, ripe tomatoes, crisp cucumber, and zesty green onions. A simple yet flavorful dressing of extra-virgin olive oil, freshly squeezed lemon juice, and a hint of salt and pepper ties it all together, creating a light and tangy dish that’s perfect as a side or a standalone meal. Ready in just 20 minutes (with no cooking required), this vegan and nutrient-rich recipe is ideal for meal prep, picnics, or summery gatherings. Serve it chilled for the ultimate refreshing bite! Keywords: Tabbouleh recipe, Mediterranean salad, bulgur wheat salad, fresh parsley salad, healthy side dish.
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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 large ripe tomatoes, diced
- 1 medium English cucumber, diced
- 3 stalks green onions, finely chopped
- 0.25 cup extra-virgin olive oil
- 0.25 cup freshly squeezed lemon juice
- 1 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Place the bulgur wheat in a bowl and pour the 1 cup of boiling water over it. Stir briefly, then cover the bowl with a plate and let it sit for 10-15 minutes, or until the bulgur has absorbed all the water and is tender.
Fluff the bulgur with a fork to break up any clumps and allow it to cool to room temperature.
While the bulgur cools, prepare the vegetables: finely chop the parsley and mint leaves, dice the tomatoes and cucumber, and finely chop the green onions.
In a large mixing bowl, combine the cooled bulgur, parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well combined.
Pour the dressing over the salad and gently toss everything together until evenly coated.
Taste and adjust the seasoning with more salt, pepper, or lemon juice if needed.
Refrigerate for at least 30 minutes to allow the flavors to meld, or serve immediately.
Nutrition Facts
Calories |
1602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.8 g | 88% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2719 mg | 118% | |
| Total Carbohydrate | 234.0 g | 85% | |
| Dietary Fiber | 70.1 g | 250% | |
| Total Sugars | 31.3 g | ||
| Protein | 53.1 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1687 mg | 130% | |
| Iron | 44.8 mg | 249% | |
| Potassium | 7537 mg | 160% | |
*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.
