4.9 from 36 votes
Lebanese Tabbouleh salad { vegan }
This super-healthy tabbouleh salad is easy to make and packed with flavour. I have stuck pretty close to the authentic Lebanese recipe with a couple of minor twists.
Prep Time
20 mins
Servings: 6
Calories: 213 kcal
Course:
Side Dish , Main Course
Cuisine:
Lebanese
Ingredients
- 1 cup | 200g fine bulgur wheat
- 2 cups | 500ml boiling water
- 1 lemon halved
- 1 large bunch flat leaf parsley
- 3 tbsp mint finely chopped
- 1 red onion finely diced
- 3 large tomatoes
- 1/2 large cucumber
- 1 red bell pepper
- 1/2 cup pomegranate seeds
- 1/4 cup virgin olive oil
- 1 tbsp pomegranate molasses
- 1 tsp salt
- 1 tsp baharat spice mix
Instructions
- Prepare your bulgur wheat by placing in a bowl and topping with the boiling water plus the juice of half a lemon. Cover the bowl and set aside for 15 minutes while you prepare your vegetables.
- Once the bulgur wheat has absorbed most of the water, drain of excess water and fluff up with a fork.
- Seed the tomatoes, cucumber and bell pepper. Chop all your vegetables into small, even cubes.
- Rinse the parsley and pat dry. Finely chop the parsley, discarding the stalks.
- Add all the vegetables, pomegranate seeds, bulgur wheat and herbs into a large bowl.
- Add the olive oil, juice of remaining half lemon, pomegranate molasses, baharat and salt and give everything a good mix. Taste and adjust the seasoning if needed.
- Chill the salad until ready to serve.
Cup of Yum
Notes
- Try replacing the bulgur what with couscous, quinoa or farro.
- You can vary the ingredients according to your preference – I haven't used any garlic but you can add 1 minced clove if you like.
- Add crumbled feta cheese or grilled chicken for a more substantial salad.
- Increase the lemon jjuice if you like it really tart!
Nutrition Information
Calories
213kcal
(11%)
Carbohydrates
30g
(10%)
Protein
4g
(8%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Sodium
398mg
(17%)
Potassium
401mg
(11%)
Fiber
7g
(28%)
Sugar
7g
(14%)
Vitamin A
1200IU
(24%)
Vitamin C
47.4mg
(53%)
Calcium
29mg
(3%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 213
% Daily Value*
| Calories | 213kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 4g | 8% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 398mg | 17% |
| Potassium | 401mg | 9% |
| Fiber | 7g | 28% |
| Sugar | 7g | 14% |
| Vitamin A | 1200IU | 24% |
| Vitamin C | 47.4mg | 53% |
| Calcium | 29mg | 3% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.