Tabbouleh Wheat and Herb Salad
Bursting with fresh herbs and vibrant flavors, this Tabbouleh Wheat and Herb Salad is a Mediterranean-inspired classic that’s as healthy as it is delicious. Combining tender fine bulgur wheat with finely chopped parsley, refreshing mint, juicy tomatoes, crisp cucumber, and zesty scallions, this salad delivers a perfect balance of textures and tastes. Tossed in a simple yet tangy dressing of extra virgin olive oil and fresh lemon juice, every bite is bright and satisfying. Ready in just 20 minutes and requiring no cooking, this plant-based, nutrient-packed dish is perfect as a light main course, a refreshing side, or part of a mezze platter served with hummus, pita, or grilled meats. Whether served chilled or at room temperature, this tabbouleh recipe is sure to become a favorite for its simplicity, versatility, and bold Mediterranean flavors.
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup boiling water
- 2 cups fresh parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 ripe tomatoes, diced
- 1 English cucumber, diced
- 3 scallions, finely sliced
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Place the bulgur wheat in a large heatproof bowl. Pour the boiling water over the bulgur, stir, and cover the bowl with a plate or plastic wrap.
Let the bulgur wheat sit for 10-15 minutes until it absorbs the water and becomes tender. Fluff it with a fork to separate the grains.
In the meantime, prepare the vegetables and herbs. Finely chop the parsley and mint, dice the tomatoes and cucumber, and slice the scallions.
Once the bulgur has cooled to room temperature, add the parsley, mint, diced tomatoes, cucumber, and scallions to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the bulgur mixture and toss well to combine, ensuring all the ingredients are evenly coated.
Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
Cover and refrigerate the tabbouleh for at least 30 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature as a light meal or a side dish alongside grilled meats, pita bread, or hummus.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 551 mg | 24% | |
| Total Carbohydrate | 46.5 g | 17% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 4.2 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 190 mg | 15% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1091 mg | 23% | |
*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.
