Tabouli Salad
Bright, refreshing, and bursting with Mediterranean flavors, this Tabouli Salad is a vibrant blend of fresh herbs, vegetables, and perfectly tender bulgur wheat. Finely chopped flat-leaf parsley and mint take center stage, bringing a fragrant, herbaceous quality, while juicy tomatoes, crisp cucumber, and green onions provide a satisfying crunch. Tossed with a zesty dressing of extra virgin olive oil and freshly squeezed lemon juice, this classic Middle Eastern dish is light yet flavorful. Ready in just 30 minutes, this easy recipe is perfect as a chilled side dish or a healthy vegetarian main course. Packed with wholesome ingredients, it’s a must-try for anyone seeking a quick, nutrient-rich salad!
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup boiling water
- 2 cups flat-leaf parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 medium ripe tomatoes, diced
- 1 medium cucumber, diced
- 2 stalks green onions, finely sliced
- 0.25 cup extra virgin olive oil
- 0.25 cup freshly squeezed lemon juice
- 1 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Place the bulgur wheat in a large heatproof bowl. Pour the boiling water over the bulgur, stir, cover the bowl with a plate or plastic wrap, and let sit for 10 minutes until the bulgur absorbs the water and becomes tender.
Once the bulgur is tender, fluff it with a fork to loosen it and let it cool to room temperature.
In the meantime, prepare the vegetables: finely chop the parsley and mint, dice the tomatoes and cucumber, and slice the green onions.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Add the parsley, mint, tomatoes, cucumber, and green onions to the bowl with the cooled bulgur. Gently toss to combine.
Pour the dressing over the salad and toss again to evenly coat all the ingredients.
Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
Refrigerate for at least 30 minutes to allow the flavors to meld together before serving.
Serve chilled or at room temperature as a side dish or a light, refreshing main course.
Nutrition Facts
Calories |
316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.6 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 524 mg | 23% | |
| Total Carbohydrate | 42.3 g | 15% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 3.3 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 680 mg | 14% | |
*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.
