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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 tomatoes seeded and diced into small cubes
- 1 medium English cucumber diced into small cubes
- salt and pepper to taste
- 4 cups fresh curly parsley about 3 bunches, stems removed
- 1 cup fresh mint stems removed
- ¾ cup green onions thinly sliced
- 3 garlic cloves minced
For the Dressing:
- ⅓ cup olive oil I like extra virgin
- 4 tablespoons fresh lemon juice juice of a large lemon
- salt and pepper to taste
Instructions
- 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.
- In a medium bowl, add the diced tomatoes, cucumbers and salt and pepper. Stir to combine.
- 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.
- Then add the tomato mixture, sliced green onions, minced garlic, and cooled bulgur wheat into the bowl with the chopped parsley and mint.
Cup of Yum
Make the dressing:
- In a small jar, or a small measuring cup, combine the olive oil, lemon juice, salt and pepper.
- Cover with the lid and shake well to combine, or use a whisk to stir.
- Pour the dressing over the tabouli and toss to combine.
- 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
Monounsaturated Fat
7g
Sodium
27mg
(1%)
Potassium
543mg
(16%)
Fiber
5g
(20%)
Sugar
4g
(8%)
Vitamin A
3658IU
(73%)
Vitamin C
60mg
(67%)
Calcium
83mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings
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.