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–+ servings

Tabouli Salad (Tabbouleh)

150kcal
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Prep 20 minutes
Total 20 minutes
A refreshing and nutritious Middle Eastern salad made with finely chopped parsley, tomatoes, mint, onion, and soaked bulgur, dressed with olive oil and lemon juice.
Servings 4 servings
Course Salad, Side Dish
Cuisine Middle Eastern

Ingredients

For the Salad
  • 1 cup bulgur wheat fine or medium grain, rinsed and soaked in water for 30 minutes
  • 2 cups fresh parsley finely chopped, packed
  • 1 cup tomatoes ripe, finely diced
  • ½ cup fresh mint leaves finely chopped
  • ½ cup red onion finely diced
  • ¼ cup olive oil extra virgin for best flavor
  • ¼ cup fresh lemon juice about 2 medium lemons
  • 1 teaspoon salt to taste
  • ½ teaspoon black pepper freshly ground, to taste

Method

Prepare the Bulgur
  1. In a medium bowl, combine the rinsed bulgur wheat with enough water to cover it by about an inch. Let it soak for about 30 minutes until it softens. This step is crucial as it hydrates the bulgur, making it tender and fluffy.
Chop the Vegetables and Herbs
  1. While the bulgur is soaking, finely chop the parsley and mint leaves. Use a sharp knife for clean cuts, which helps release the essential oils and flavors from the herbs.
  2. Dice the tomatoes and red onion into small pieces. The smaller the pieces, the better they will integrate into the salad, providing a burst of flavor in every bite.
Combine Ingredients
  1. Once the bulgur is ready, drain any excess water and fluff it with a fork. This helps separate the grains.
  2. In a large mixing bowl, combine the fluffed bulgur, chopped parsley, mint, tomatoes, and red onion. Toss gently to mix the ingredients without bruising the herbs.
Dress the Salad
  1. In a small bowl, whisk together the olive oil, fresh lemon juice, salt, and black pepper. This dressing will enhance the flavors of the salad.
  2. Pour the dressing over the salad mixture and toss gently to coat all the ingredients evenly. Taste and adjust seasoning if necessary.
Serve
  1. Let the salad sit for about 10 minutes before serving. This allows the flavors to meld together beautifully. Serve chilled or at room temperature.

Nutrition

Serving1servingCalories150kcalCarbohydrates22gProtein4gFat6gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat3gSodium200mgPotassium300mgFiber4gSugar2gVitamin A2000IUVitamin C25mgCalcium40mgIron1mg

Notes

For the best flavor, use fresh herbs and ripe tomatoes. This salad is best enjoyed the same day it is made, but it can be stored in the refrigerator for up to 2 days. If storing, consider adding the dressing just before serving to maintain freshness.

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