Tabbouleh Tabouli
Bright, fresh, and bursting with Mediterranean flavors, this classic Tabbouleh (Tabouli) recipe is a vibrant salad that's as healthy as it is delicious. Featuring fine bulgur wheat as its base, this dish gets its signature zing from an abundance of finely chopped parsley, refreshing mint, and juicy diced tomatoes. Combined with crisp cucumber, green onions, and a zesty dressing made from lemon juice, extra-virgin olive oil, and garlic, every bite is a celebration of wholesome, nutrient-packed ingredients. Ready in just 25 minutes with no cooking required, this vegan and gluten-friendly recipe is perfect as a light side dish, a flavorful addition to a mezze platter, or a filling for pita wraps. Let the flavors mingle for a few minutes before serving and enjoy this versatile, crowd-pleasing salad at its best!
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Recipe Information
Ingredients
- 0.5 cup fine bulgur wheat
- 1 cup hot water
- 1 bunch fresh parsley (finely chopped)
- 0.5 bunch fresh mint leaves (finely chopped)
- 3 medium ripe tomatoes (diced)
- 4 stalks green onions (finely chopped)
- 1 medium cucumber (diced)
- 0.25 cup extra-virgin olive oil
- 0.25 cup fresh lemon juice
- 1 clove garlic (minced)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Place the fine bulgur wheat in a medium-sized bowl and pour in the hot water. Cover the bowl and let it sit for 10-15 minutes until the bulgur absorbs the water and softens. Fluff with a fork and set aside to cool.
While the bulgur cools, finely chop the parsley and mint leaves. Dice the tomatoes and cucumber, and finely chop the green onions. Place all the chopped vegetables and herbs in a large mixing bowl.
In a small bowl, combine the olive oil, fresh lemon juice, minced garlic, salt, and black pepper. Whisk well to create the dressing.
Add the cooled bulgur to the bowl of vegetables and herbs. Pour the dressing over the salad and gently toss everything together to combine.
Taste and adjust the seasoning with additional salt, pepper, or lemon juice if desired.
Cover the tabbouleh and let it sit for at least 15 minutes before serving to allow the flavors to meld.
Serve the tabbouleh chilled or at room temperature. Enjoy as a side dish, or use it as a filling for pita bread.
Nutrition Facts
Calories |
247 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 517 mg | 22% | |
| Total Carbohydrate | 26.3 g | 10% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 4.4 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 605 mg | 13% | |
*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.
