5 from 39 votes
Bulgur Tabbouleh
Bulgur Tabbouleh is a fresh, herb-packed salad featuring soaked bulgur wheat combined with curly parsley, mint, tomatoes, and scallions. Dressed simply with lemon juice and olive oil, this salad offers a bright, slightly chewy texture balanced by the crisp herbs and juicy tomatoes. It's a light and refreshing dish suitable as a side or a healthy snack.
Prep Time
30 mins
Cook Time
5 mins
Total Time
35 mins
Servings:
6
servings (1 cup each)
Calories:
115 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings (1 cup each)
Amount Per Serving
Calories 115
% 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.