Tabbouleh Salad
Bright, fresh, and bursting with Mediterranean flavors, this Tabbouleh Salad is a timeless classic that’s as healthy as it is delicious. Made with fluffy bulgur wheat, crisp cucumber, juicy tomatoes, and a vibrant medley of chopped parsley and mint, this dish brings a refreshing balance of textures and flavors to your table. Finished with a zesty dressing of freshly squeezed lemon juice and extra-virgin olive oil, this vegan-friendly salad is the perfect side dish or light meal. Quick to prepare in just 20 minutes, it’s a wholesome, make-ahead recipe that’s perfect for summer picnics, potlucks, or meal prep. Impress your guests with this crowd-pleasing tabbouleh recipe, a refreshing staple of Middle Eastern cuisine!
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Recipe Information
Ingredients
- 1 cup Bulgar wheat
- 1.5 cups Boiling water
- 2 cups Parsley (fresh, finely chopped)
- 0.5 cup Mint leaves (fresh, finely chopped)
- 2 whole Tomatoes (small, diced)
- 1 whole Cucumber (small, diced)
- 3 stalks Green onions (sliced)
- 0.25 cup Olive oil
- 0.25 cup Lemon juice (freshly squeezed)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper (freshly ground)
Instructions
Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover the bowl and let it sit for 15 minutes, until the bulgur has absorbed the water and softened.
After 15 minutes, fluff the bulgur with a fork, draining any excess water if necessary. Let it cool to room temperature.
While the bulgur is cooling, prepare the vegetables. Finely chop the parsley and mint leaves, dice the tomatoes and cucumber, and slice the green onions.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
Combine the cooled bulgur, parsley, mint, tomatoes, cucumber, and green onions in a large mixing bowl.
Pour the dressing over the salad and toss gently to combine, ensuring that the ingredients are evenly coated.
Taste and adjust seasoning if needed by adding more salt, pepper, or lemon juice.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve the tabbouleh salad cold or at room temperature as a side dish or a light meal.
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.4 g | 83% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2697 mg | 117% | |
| Total Carbohydrate | 201.8 g | 73% | |
| Dietary Fiber | 63.9 g | 228% | |
| Total Sugars | 16.6 g | ||
| Protein | 45.4 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1621 mg | 125% | |
| Iron | 42.6 mg | 237% | |
| Potassium | 6624 mg | 141% | |
*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.
