Taboule Salad
Bright, refreshing, and bursting with Mediterranean flavors, this authentic Taboule Salad is a vibrant symphony of fresh herbs, ripe vegetables, and tender bulgur wheat. Finely chopped parsley and mint take center stage, complemented by juicy tomatoes, crisp cucumber, and zesty green onions, all tossed in a tangy lemon and extra-virgin olive oil dressing. Quick and simple to prepare in just 20 minutes, this wholesome salad is perfect as a light main course or a flavorful side dish. Packed with fiber and naturally vegan, this chilled taboule is a delicious and healthy choice for summer gatherings, meal prep, or a refreshing snack.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup boiling water
- 2 cups parsley, finely chopped
- 1 cup mint leaves, finely chopped
- 2 large tomatoes, finely diced
- 1 medium cucumber, finely diced
- 3 stalks green onions, finely sliced
- 0.25 cup lemon juice, freshly squeezed
- 0.25 cup extra-virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
Instructions
Place the bulgur wheat in a large bowl. Pour the boiling water over it, cover tightly with a lid or cling film, and let it sit for 10-15 minutes until the bulgur has absorbed all the water and is tender.
Fluff the bulgur with a fork to break up any clumps and allow it to cool completely to room temperature.
Once the bulgur has cooled, add the chopped parsley, chopped mint, diced tomatoes, diced cucumber, and sliced green onions to the bowl.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper until well combined.
Pour the dressing over the salad and gently toss everything together to ensure the ingredients are evenly coated.
Taste and adjust seasoning if needed by adding more salt, pepper, or lemon juice.
Cover the bowl and refrigerate the taboule salad for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a side dish or a light main course.
Nutrition Facts
Calories |
216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 514 mg | 22% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 4.2 g | ||
| Protein | 3.9 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 618 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.
