Loaded Tabbouleh
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
6 servings
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Calories
239 kcal
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Course
Salad
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Cuisine
Mediterranean
Loaded Tabbouleh
Description
Loaded Tabbouleh combines soaked bulgur wheat, which is softened by boiling water to create a tender base, with finely minced fresh parsley and chopped mint for herbal freshness. The dressing consists of extra virgin olive oil and lemon juice seasoned with salt and cracked black pepper, which lightly coats the grain mixture without overpowering it.
The salad is finished just before serving with colorful cherry tomatoes, diced Persian cucumber, finely diced red onion, whole or halved olives, and diced or crumbled feta cheese. This layering maintains the freshness and texture of the toppings, preventing them from becoming soggy. The use of various fresh ingredients creates a bright, crisp, and flavorful salad ideal as a side or light meal.
This approach to tabbouleh emphasizes vibrant presentation and the contrast between soft bulgur and crunchy vegetables. The recipe notes highlight that keeping the vegetables out of the refrigerator until serving helps retain their texture and appearance.
Ingredients
- 1/2 cup bulgur wheat fine; soaked
- 2 cups parsley packed; wash well to remove grit
- 1/2 cup mint packed fresh leaves; finely chopped
dressing
- 1/3 cup extra virgin olive oil
- 4 Tbsp lemon juice fresh; adjust to liking
- salt fresh cracked; to taste
- black pepper fresh cracked; to taste
toppings
- 1 pint cherry tomato cut in half or quarters. Note: I used colorful cherry tomatoes, but all red will work fine, too
- 1 Persian cucumber finely diced, no need to peel
- 1/4 red onion finely diced
- 1 cup olive pitted, any variety, whole or halved
- 1/2 cup feta cheese cut in small dice or crumbled
Instructions
- To soak bulgur, put it in a large heatproof bowl and cover with 1/2 cup boiling water. Stir to combine and let it sit for 30 minutes to absorb the water and soften. Fluff with a fork.
- Finely mince the parsley. You can do this with a knife, or in a food processor. Try to get it as fine and even as you can.
- Add the parlsley and chopped mint to the soaked bulgur and toss to combine.
- Whisk together the dressing and taste to adjust to your liking. Add enough to the tabbouleh to moisten well, but don't drown it. Reserve the extra dressing. Cover and chill until ready to serve.
- Before adding your toppings, give the tabbouleh a toss and taste it. Add more dressing or salt and pepper, if needed.
- Just before serving, top with the tomatoes, cucumber, onion, olives, and feta. Drizzle lightly with more dressing, and add a few mint leaves for garnish. You can toss at the table if you like, or serve as is.
Notes
- Soaking bulgur in boiling water softens it without cooking.
- Finely mincing parsley enhances texture and flavor integration.
- Add fresh toppings like tomatoes and cucumbers just before serving to keep them crisp.
- Keeps the salad visually appealing and prevents vegetable mushiness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 239 kcal
% Daily Value*
| Calories | 239kcal | 12% |
| Carbohydrates | 16g | 5% |
| Protein | 5g | 10% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 11mg | 4% |
| Sodium | 513mg | 21% |
| Potassium | 393mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 2382IU | 48% |
| Vitamin C | 50mg | 56% |
| Calcium | 125mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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