Tabbouleh Middle Eastern Salad
Bright, refreshing, and packed with vibrant flavors, Tabbouleh Middle Eastern Salad is a wholesome dish that embodies the essence of Mediterranean cuisine. This healthy and nutrient-rich salad features finely chopped parsley, fresh mint, juicy tomatoes, crisp cucumber, and tender bulgur wheat, all tossed in a zesty dressing made with extra virgin olive oil, tangy lemon juice, and a hint of seasoning. Perfect as a light appetizer, a side dish for grilled proteins, or even a standalone meal, this recipe is quick to prepare, requiring just 25 minutes of your time and no cooking! Let the flavors meld in the fridge before serving for the ultimate balance of herbaceous freshness and citrusy brightness. Perfect for warm-weather gatherings or a nutritious midday snack, this classic Tabbouleh recipe is a must-try for lovers of Middle Eastern salads and plant-based Mediterranean dishes.
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Recipe Information
Ingredients
- 0.5 cup fine bulgur wheat
- 0.5 cup boiling water
- 2 bunches (approximately 2 cups chopped) fresh parsley
- 0.5 cup fresh mint leaves
- 2 medium ripe tomatoes
- 1 medium cucumber
- 3 stalks green onions
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the bulgur wheat in a small heatproof bowl, and pour the boiling water over it. Stir gently, cover, and let it sit for 10–15 minutes, or until the bulgur has absorbed the water and is tender. Fluff with a fork, then set aside to cool.
While the bulgur is cooling, wash the parsley and mint thoroughly to remove any dirt. Pat them dry with a towel or use a salad spinner.
Finely chop the parsley and mint leaves, discarding thick stems. Transfer the chopped herbs to a large mixing bowl.
Dice the tomatoes and cucumber into small, uniform pieces. Add them to the bowl with the herbs.
Finely chop the green onions (white and light green parts only) and stir them into the veggie mixture.
Once the bulgur has cooled completely, add it to the bowl with the vegetables and herbs.
In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the tabbouleh mixture and toss gently until everything is evenly coated.
Taste and adjust seasoning, adding more salt, lemon juice, or black pepper if desired.
Allow the tabbouleh to rest in the refrigerator for at least 30 minutes to meld the flavors before serving. Serve cold or at room temperature.
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 569 mg | 25% | |
| Total Carbohydrate | 29.8 g | 11% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 2.9 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 746 mg | 16% | |
*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.
