Walnut Feta Apple Tabbouleh
Brighten up your table with this vibrant Walnut Feta Apple Tabbouleh, a refreshing twist on the classic Mediterranean salad. This recipe combines the nutty chew of bulgur wheat with crisp Granny Smith apple, toasted walnuts, juicy cherry tomatoes, and creamy feta cheese for a delightful play of textures. Fresh flat-leaf parsley and mint bring an herby freshness, while a zesty lemon-olive oil dressing ties it all together. Perfect as a light lunch, side dish, or party salad, this tabbouleh is quick and easy to prepare, with most of the work done in just 20 minutes. Bursting with bold flavors and wholesome ingredients, it's a showstopper that's both healthy and satisfying. Serve it fresh or chilled for an even deeper infusion of flavors!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1.5 cups boiling water
- 1 medium granny smith apple
- 0.5 cup walnuts
- 0.5 cup feta cheese
- 1 cup flat-leaf parsley
- 0.25 cup mint leaves
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup cherry tomatoes
- 2 green onion
Instructions
Place the bulgur wheat in a large heatproof bowl, and pour the boiling water over it. Cover the bowl with a clean kitchen towel and let the bulgur sit for 10-15 minutes, or until all the water is absorbed and the grains are tender. Fluff with a fork and set aside to cool slightly.
Toast the walnuts in a dry skillet over medium heat for 3-4 minutes, stirring frequently, until golden and fragrant. Remove from the heat and let them cool before roughly chopping.
Core and dice the granny smith apple into small pieces. Set aside.
Crumble the feta cheese into bite-sized chunks.
Finely chop the flat-leaf parsley, mint leaves, and green onions.
Slice the cherry tomatoes into halves or quarters, depending on their size.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
Add the cooled bulgur wheat to a large mixing bowl. Gently fold in the parsley, mint, green onions, diced apple, cherry tomatoes, walnuts, and feta cheese.
Drizzle the dressing over the salad, and toss gently to combine all the ingredients evenly.
Serve immediately or let the salad chill in the refrigerator for 20-30 minutes before serving for a more pronounced flavor.
Nutrition Facts
Calories |
315 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 479 mg | 21% | |
| Total Carbohydrate | 22.1 g | 8% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 6.4 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 181 mg | 14% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 428 mg | 9% | |
*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.
