Take Out Tabbouleh
Brighten up your table with "Take Out Tabbouleh," a vibrant and refreshing Mediterranean-inspired salad that’s as healthy as it is flavorful. This quick and easy recipe features tender fine bulgur wheat soaked to perfection, paired with an abundance of fresh ingredients like parsley, mint, cucumbers, tomatoes, and green onions. Tossed in a zesty dressing made from extra virgin olive oil and freshly squeezed lemon juice, this tabbouleh bursts with citrusy, herby goodness in every bite. Perfect as a light side dish or a satisfying standalone meal, this recipe comes together in just 20 minutes with no cooking required—a versatile, plant-based option that’s ideal for meal prep or potlucks. Experience the vibrant taste of the Mediterranean with this simple yet satisfying recipe!
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup boiling water
- 2 cups fresh parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 large ripe tomatoes, finely diced
- 1 medium cucumber, finely diced
- 3 green onions, thinly sliced
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice, freshly squeezed
- 1 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Place the fine bulgur wheat in a large, heatproof bowl.
Pour the boiling water over the bulgur, stir, and cover the bowl with a plate or plastic wrap. Allow the bulgur to soak for about 10-15 minutes until it absorbs the water and becomes tender.
While the bulgur soaks, prepare the vegetables. Finely chop the parsley and mint leaves. Dice the tomatoes and cucumber, and slice the green onions thinly.
Once the bulgur is tender, fluff it with a fork and let it cool slightly.
In a large mixing bowl, combine the cooked bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper.
Pour the dressing over the bulgur and vegetable mixture. Toss well to ensure everything is evenly coated.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Serve immediately or refrigerate for 1-2 hours to let the flavors meld. Serve chilled or at room temperature for best results.
Nutrition Facts
Calories |
341 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 552 mg | 24% | |
| Total Carbohydrate | 47.5 g | 17% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 4.5 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 195 mg | 15% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1144 mg | 24% | |
*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.
