5 from 16 votes
Loaded Tabbouleh
Loaded Tabbouleh is a refreshing salad featuring soaked fine bulgur wheat mixed with finely chopped parsley and mint, dressed with olive oil and lemon juice. The dish is topped with crisp cherry tomatoes, diced cucumber, red onion, olives, and feta cheese, adding layers of texture and flavor. This presentation keeps vegetables fresh and crisp by adding them just before serving.
Prep Time
15 mins
Total Time
15 mins
Servings:
6
servings
Calories:
239 kcal
Course:
Salad
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 239
% 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.