Tabbouleh Armenian Cracked Wheat Salad
Bright, refreshing, and bursting with flavor, Tabbouleh Armenian Cracked Wheat Salad is a wholesome dish that’s perfect for warm-weather meals or year-round healthy eating. Made with tender fine bulgur wheat soaked to perfection, this salad is a vibrant medley of fresh parsley, mint, green onions, tomatoes, and cucumber, all tossed in a zesty lemon and olive oil dressing seasoned with fragrant cumin. Ready in just 25 minutes with no cooking required, this nutrient-packed side dish is ideal to pair with grilled meats, fish, or falafel, or to enjoy as a satisfying plant-based meal on its own. Its balance of bright herbs, tangy citrus, and hearty bulgur makes this tabbouleh recipe a Middle Eastern-inspired classic that’s as delicious as it is easy to prepare.
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup hot water
- 2 cups parsley, finely chopped
- 0.5 cup fresh mint, finely chopped
- 3 stalks green onions, finely sliced
- 2 medium ripe tomatoes, finely diced
- 1 medium cucumber, finely diced
- 0.25 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Add the fine bulgur wheat to a large mixing bowl and pour the hot water over it. Cover the bowl and let the bulgur soak for 10-15 minutes, or until the water is fully absorbed and the grains are tender. Fluff with a fork to separate the grains.
While the bulgur is soaking, chop the parsley, mint, green onions, tomatoes, and cucumber, and set them aside.
Once the bulgur is ready, add the chopped parsley, mint, green onions, tomatoes, and cucumber to the bowl. Mix well to combine.
In a small bowl or jar, whisk together the lemon juice, olive oil, cumin, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss everything together thoroughly to ensure the flavors are evenly distributed.
Taste and adjust the seasoning if needed, adding more lemon juice or salt to suit your preference.
Chill the salad in the refrigerator for at least 15-20 minutes before serving to allow the flavors to meld.
Serve the Tabbouleh as a side dish with grilled meats, fish, or falafel, or enjoy it on its own as a light and nutritious meal.
Nutrition Facts
Calories |
1538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.2 g | 84% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2719 mg | 118% | |
| Total Carbohydrate | 229.8 g | 84% | |
| Dietary Fiber | 68.7 g | 245% | |
| Total Sugars | 25.8 g | ||
| Protein | 53.2 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1598 mg | 123% | |
| Iron | 69.1 mg | 384% | |
| Potassium | 6940 mg | 148% | |
*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.
