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5.0 from 141 votes

Kale Tabbouleh Salad

Kale Tabbouleh Salad is a modern twist on the traditional Middle Eastern recipe, using kale instead of parsley along with tomatoes, bulgur, mint, lemon and olive oil

Prep Time
20 mins
Total Time
20 mins
Servings: 4 servings
Calories: 289 kcal
Course: Salad
Cuisine: Mediterranean , Middle Eastern

Ingredients

  • 1/2 cup extra virgin olive oil
  • 1/4 cup lemon juice
  • 1/4 cup fine #1 bulgur wheat
  • 1 bunch kale finely chopped (about 3 cups)
  • 1-2 vine-riped tomatoes
  • 2 green onions green and white parts
  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons fresh mint chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Serve at room temperature or cold.

Notes

  • Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge. The salad will start to release water from the tomatoes, but this is normal. You can eat it that way or drain the liquid if you desire.
  • Make Ahead Tips: I would highly recommend washing and drying the kale and couple tablespoons parsley a day or two days in advance of chopping it. This gives the kale time to dry properly and remain dry when you chop it.
  • Sourcing: You can find the bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.
  • Substitutes: For best results, follow the recipe as is. If you want to make this grain-free, you can substitute the bulgur for quinoa or even riced cauliflower.
  • * Please note the nutrition label does not include any toppings.

Nutrition Information

Calories 289kcal (14%) Carbohydrates 11g (4%) Protein 2g (4%) Fat 27g (42%) Saturated Fat 4g (20%) Sodium 157mg (7%) Potassium 236mg (7%) Fiber 2g (8%) Sugar 1g (2%) Vitamin A 2015IU (40%) Vitamin C 31.8mg (35%) Calcium 41mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 289

% 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.