Tabbouli
Discover the vibrant flavors of Tabbouli, a classic Middle Eastern salad brimming with freshness and nutrients. Made with tender bulgur wheat, an abundance of finely chopped fresh parsley and mint, juicy tomatoes, crisp cucumber, and delicate green onions, this healthy dish is perfectly tied together with a tangy lemon and olive oil dressing. Ready in just 30 minutes, Tabbouli is a refreshing side dish or a light meal that’s bursting with color and texture. Whether you’re serving it alongside grilled meats or enjoying it on its own, this chilled, herb-packed salad is sure to bring a zesty, wholesome twist to your table. Perfect for vegetarian or Mediterranean-style diets, Tabbouli ensures every bite is irresistibly flavorful and guilt-free.
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Recipe Information
Ingredients
- 0.5 cup bulgur wheat
- 1 cup boiling water
- 1 bunch fresh parsley
- 0.5 bunch fresh mint leaves
- 2 medium ripe tomatoes
- 0.5 English cucumber
- 3 green onions
- 0.25 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the bulgur wheat in a heatproof bowl. Pour the boiling water over it, cover with a plastic wrap, and let it sit for about 15 minutes, or until the water is absorbed and bulgur is tender.
Once the bulgur has absorbed the water, fluff it with a fork to separate the grains and allow it to cool while you prepare the other ingredients.
Finely chop the parsley, discarding thick stems. Finely chop the mint leaves as well. Transfer them both to a large mixing bowl.
Dice the tomatoes and cucumber into small, even pieces. Thinly slice the green onions and add all these to the parsley and mint.
In another small bowl, whisk together the fresh lemon juice, olive oil, salt, and black pepper to create a dressing.
Add the cooled bulgur to the chopped vegetables and herbs, then pour the lemon dressing over the salad.
Gently toss all the ingredients together until well combined. Taste and adjust seasoning if needed.
Refrigerate the tabbouli for at least 15 minutes before serving to allow the flavors to meld.
Serve the tabbouli chilled or at room temperature as a side dish or a light meal.
Nutrition Facts
Calories |
920 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.7 g | 75% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 97.7 g | 36% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 13.2 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 248 mg | 19% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1962 mg | 42% | |
*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.
