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Easy Tabouli Salad
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Easy Tabouli Salad

This fresh tabouli recipe (aka tabbouleh) is bursting with fresh ingredients. Bulgur wheat, finely diced tomato, cucumbers, scallions, garlic, fresh parsley, and mint, all tossed in a simple zesty lemon dressing. It's the perfect light and refreshing lebanese side dish for so many occasions.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8 servings
Calories: 153 kcal
Course: Side Dish, Salad
Cuisine: Mediterranean, American

Ingredients

For the Salad:
  • ½ cup bulgur wheat cooked per package directions
  • 4 large tomato seeded and diced into small cubes
  • 1 medium English cucumber diced into small cubes
  • salt to taste
  • black pepper to taste
  • 4 cups parsley about 3 bunches, stems removed, fresh, curly
  • 1 cup mint stems removed, fresh
  • ¾ cup green onions thinly sliced
  • 3 garlic minced, cloves
For the Dressing:
  • ⅓ cup olive oil I like extra virgin
  • 4 tablespoons lemon juice juice of a large lemon, fresh
  • salt to taste
  • black pepper to taste

Instructions

    Cup of Yum
  1. Cook the bulgur wheat according to package directions. After cooking, fluff with a fork and set aside to cool. You can also place it in the refrigerator to cool quicker.
  2. In a medium bowl, add the diced tomatoes, cucumbers and salt and pepper. Stir to combine.
  3. Using a food processor, pulse one bunch of parsley at a time along with some of the mint until finely chopped. Place it in a large mixing bowl and repeat until the other parsley all chopped. You can also finely chop the parsley and mint with a knife on a cutting board.
  4. Then add the tomato mixture, sliced green onions, minced garlic, and cooled bulgur wheat into the bowl with the chopped parsley and mint.
Make the dressing:
  1. In a small jar, or a small measuring cup, combine the olive oil, lemon juice, salt and pepper.
  2. Cover with the lid and shake well to combine, or use a whisk to stir.
  3. Pour the dressing over the tabouli and toss to combine.
  4. Chill for 15-30 for the flavors to meld together or until ready to serve.

Notes

  • I used regular tomatoes but you can also use cherry tomatoes or grape tomatoes. Slice them in quarters and remove seeds if desired.
  • You can also use regular cucumbers. But I would deseed them as they typically have a higher water content to them than English cucumbers.
  • I used red bulgur but you can use any variety you’d like. You can also quinoa or farro as well.
  • Fresh lemon juice is best but you can use bottled if that is all you have.
  • Add other veggies like diced green bell peppers or red bell peppers.
  • Removing the seeds from the tomatoes keeps it from getting too watery.

Nutrition Information

Serving 1serving Calories 153kcal (8%) Carbohydrates 16g (5%) Protein 3g (6%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 7g (35%) Sodium 27mg (1%) Potassium 543mg (12%) Fiber 5g (20%) Sugar 4g (8%) Vitamin A 3658IU (73%) Vitamin C 60mg (67%) Calcium 83mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 153

% Daily Value*

Serving 1serving
Calories 153kcal 8%
Carbohydrates 16g 5%
Protein 3g 6%
Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 7g 35%
Sodium 27mg 1%
Potassium 543mg 12%
Fiber 5g 20%
Sugar 4g 8%
Vitamin A 3658IU 73%
Vitamin C 60mg 67%
Calcium 83mg 8%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.