Tabooleh
Experience the vibrant flavors of the Mediterranean with this classic Tabooleh recipe, a refreshing and wholesome parsley-packed salad that’s perfect as a side dish or light meal. This traditional Middle Eastern dish combines tender, fluffy bulgur wheat with a medley of finely chopped fresh herbs like parsley and mint, along with juicy tomatoes, crisp cucumber, and zesty green onions for a burst of freshness in every bite. Tossed in a tangy dressing made from extra virgin olive oil and freshly squeezed lemon juice, this no-cook recipe is light, healthy, and ready in just 20 minutes of prep time. Naturally vegan and loaded with nutrients, Tabooleh is an ideal choice for meal prepping or pairing with grilled proteins, and it only gets better as it chills, allowing the bright flavors to meld together. Whether served chilled or at room temperature, this vibrant salad will bring a touch of Mediterranean sunshine to your table!
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Recipe Information
Ingredients
- 0.5 cups fine bulgur wheat
- 0.75 cups boiling water
- 2 cups fresh parsley, finely chopped
- 0.5 cups fresh mint leaves, finely chopped
- 2 medium ripe tomatoes, diced
- 1 medium cucumber, diced
- 2 stalks green onions, finely sliced
- 0.25 cups extra virgin olive oil
- 0.25 cups fresh lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
Instructions
Place the bulgur wheat in a small heatproof bowl. Pour the boiling water over it, cover, and let it sit for 15 minutes, allowing the bulgur to absorb the water and soften.
Fluff the soaked bulgur with a fork and set aside to cool completely.
In a large mixing bowl, combine the parsley, mint, diced tomatoes, cucumber, and green onions. Mix gently to incorporate all the fresh ingredients.
Add the cooled bulgur wheat to the vegetable and herb mixture. Mix until evenly distributed.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
Pour the dressing over the salad mixture and toss gently until everything is well coated.
Taste and adjust seasoning with additional salt or lemon juice if needed.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a side dish, or enjoy it as a light meal.
Nutrition Facts
Calories |
1175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.6 g | 82% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1505 mg | 65% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 49.8 g | 178% | |
| Total Sugars | 26.4 g | ||
| Protein | 39.0 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1596 mg | 123% | |
| Iron | 41.5 mg | 231% | |
| Potassium | 6714 mg | 143% | |
*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.
