Kale Tabbouleh Salad
User Reviews
5
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Prep Time
20 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
289 kcal
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Course
Salad
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Cuisine
Mediterranean, Middle Eastern
Kale Tabbouleh Salad
Description
Kale Tabbouleh Salad is made by allowing bulgur wheat to soak in a lemon juice and olive oil dressing until softened. Finely chopped kale, fresh parsley, mint, tomatoes, and green onions are combined with the flavored bulgur. The salad is seasoned with salt and pepper and tossed gently to merge flavors while maintaining texture.
The result is a mixture with chewy bulgur and crisp kale, fresh herb brightness, and juicy tomato pieces. The dressing adds acidity and richness from the olive oil and lemon, which enhances the earthiness of the kale and nuttiness of the bulgur.
This salad can be served as a room temperature or cold side dish that complements grilled meats or vegetarian meals. It works well for light lunches or as a refreshing addition to a picnic or potluck.
Notes suggest washing and drying kale and parsley a few days in advance to keep them dry when chopped, improving texture. Leftovers keep for several days refrigerated, though moisture from tomatoes may accumulate. Bulgur can be swapped for quinoa or riced cauliflower for a grain-free option if desired.
Ingredients
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice
- 1/4 cup bulgur wheat fine #1
- 1 bunch kale finely chopped (about 3 cups)
- 1-2 vine ripe tomato
- 2 green onions green and white parts
- 2 tablespoons parsley chopped, fresh
- 2 tablespoons mint chopped, fresh
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it’s soft and plumped, about 15 minutes.
- Place the kale, parsley, tomatoes, green onions and mint in a large bowl. Season with salt and pepper. Pour the bulgur and dressing mixture over. Gently toss to combine.
- Serve at room temperature or cold.
Notes
- Wash and dry kale and parsley a day or two before chopping to ensure they stay dry and crisp.
- Store leftovers in an airtight container in the refrigerator for 3-4 days; excess tomato liquid may collect but can be drained if preferred.
- Bulgur can be substituted with quinoa or riced cauliflower for a grain-free version, though this changes texture.
- Bulgur wheat is available at Middle Eastern markets, natural foods stores, or many supermarkets.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 289 kcal
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 27g | 42% |
| Saturated Fat | 4g | 20% |
| Sodium | 157mg | 7% |
| Potassium | 236mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 2015IU | 40% |
| Vitamin C | 31.8mg | 35% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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