Bulgur Tabbouleh
User Reviews
5
-
Prep Time
30 mins
-
Cook Time
5 mins
-
Total Time
35 mins
-
Servings
6 servings (1 cup each)
-
Calories
115 kcal
-
Cuisine
Mediterranean
Bulgur Tabbouleh
Description
The Bulgur Tabbouleh recipe softens bulgur wheat by soaking it in boiling water until tender, then drains it before mixing with a generous amount of minced curly parsley and fresh mint. Finely chopped Roma tomatoes and sliced scallions add fresh, crisp notes, while lemon juice and olive oil provide a bright and smooth dressing. Salt and pepper adjust seasoning to taste.
This salad highlights the balance between the chewy bulgur and the crunchy, aromatic herbs, reflecting the characteristic flavors and textures of Middle Eastern tabbouleh. It can be served chilled or at room temperature as a side dish or light meal accompaniment.
The recipe notes emphasize using curly parsley for its drier texture and recommend storing the salad covered in the refrigerator for up to four days. The flavors benefit from melding over time, with the salad maintaining its freshness and lemony brightness even after several days.
Ingredients
- 1/4 cup bulgur wheat (see note 1)
- water boiling
- 2 bunches parsley stems removed and minced, about 4 cups packed (see note 2, fresh, curly
- 1/4 cup mint stems removed, minced, fresh leaves
- 2 Roma tomato seeded and finely chopped (about 1 cup
- 1 bunch scallions sliced (white and green parts)
- 1/4 cup lemon juice (from 2-3 lemons)
- 1/4 cup olive oil
- salt freshly ground
- black pepper freshly ground
Instructions
- In a medium bowl, add bulgur. Add boiling water to cover by 1/2-inch and let soak until softened, about 20 to 30 minutes. Drain well.
- To a large bowl, add drained bulgur. Stir in parsley, mint, tomatoes, scallions, lemon juice, olive oil, and salt and pepper to taste (I like 1/2 teaspoon salt and 1/4 teaspoon pepper). Serve chilled or at room temperature.
Notes
- Use curly parsley for its texture and flavor; avoid flat parsley to prevent excess moisture.
- Store the salad covered in the refrigerator for up to 4 days; flavors develop and remain vibrant.
- Bulgur requires rehydration in boiling water, then thorough draining before mixing with ingredients.
- Recipe yields about 6 cups, providing six 1-cup servings.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings (1 cup each)
Amount Per Serving
Calories 115 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 115kcal | 6% |
| Carbohydrates | 8g | 3% |
| Protein | 2g | 4% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 14mg | 1% |
| Potassium | 210mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 1892IU | 38% |
| Vitamin C | 33mg | 37% |
| Calcium | 38mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
