Tabouli Lebanese Bulghur Parsley and Mint Salad
Vibrant, refreshing, and bursting with Mediterranean flavors, Tabouli Lebanese Bulghur Parsley and Mint Salad is a quintessential Middle Eastern dish that combines simple ingredients with bold results. This gluten-free-friendly recipe features fine bulghur wheat soaked to perfection and mingled with a garden-fresh medley of aromatic parsley, cooling mint, juicy tomatoes, and crisp green onions. Tossed in a zesty dressing of extra virgin olive oil and freshly squeezed lemon juice, this tabouli salad offers a balanced blend of tangy and earthy notes. Ready in just 30 minutes with no cooking required, it’s the perfect healthy side dish or light, plant-based main course. Serve it slightly chilled or at room temperature for a wholesome addition to your next meal or mezze spread!
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Recipe Information
Ingredients
- 1 cup fine bulghur wheat
- 0.75 cup boiling water
- 2 bunches fresh parsley, finely chopped
- 0.5 bunch fresh mint leaves, finely chopped
- 3 medium ripe tomatoes, finely diced
- 3 green onions, finely sliced
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Place the bulghur wheat in a large mixing bowl.
Pour the boiling water over the bulghur, stir gently, and cover the bowl with a clean kitchen towel. Let it sit for 15-20 minutes, or until the bulghur has absorbed the water and softened.
Meanwhile, finely chop the parsley, mint leaves, tomatoes, and green onions. Set aside.
Once the bulghur is ready, fluff it with a fork to separate the grains.
Add the chopped parsley, mint, tomatoes, and green onions to the bulghur. Mix well to combine.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss thoroughly to ensure everything is evenly coated.
Taste and adjust the seasoning if needed, adding more salt, lemon juice, or olive oil to taste.
Let the tabouli sit for 10-15 minutes before serving to allow the flavors to meld together.
Serve at room temperature or slightly chilled as a side dish or a light main course.
Nutrition Facts
Calories |
1318 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.8 g | 78% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2491 mg | 108% | |
| Total Carbohydrate | 185.3 g | 67% | |
| Dietary Fiber | 48.5 g | 173% | |
| Total Sugars | 16.0 g | ||
| Protein | 34.3 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 496 mg | 38% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 3153 mg | 67% | |
*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.
