5.0 from 24 votes
Loaded Tabbouleh
Loaded tabbouleh salad takes a traditional cracked wheat salad over the top with fresh Mediterranean toppings like juicy tomatoes, olives, and briny feta cheese.
Prep Time
15 mins
Total Time
15 mins
Servings: 6 servings
Calories: 239 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
- 1/2 cup fine bulgur wheat, soaked (see instructions below.)
- 2 cups packed, parsley Note: make sure you wash your parsley well to remove any grit.
- 1/2 cup packed, fresh mint leaves, finely chopped.
dressing
- 1/3 cup extra virgin olive oil
- 4 Tbsp fresh lemon juice Note: adjust the lemon juice to your own liking. You may want a little more.
- salt and fresh cracked black pepper to taste.
toppings
- 1 pint cherry tomatoes, cut in half or quarters. Note: I used colorful cherry tomatoes, but all red will work fine, too.
- 1 small Persian cucumber, finely diced, no need to peel.
- 1/4 red onion, finely diced.
- 1 cup pitted olives, 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
- This recipe works well because the tomatoes and cucumbers don't have to be chilled in the refrigerator, where they become mushy and unappealing. This way they stay fresh and crisp. It's a beautiful way to present tabbouleh!
Nutrition Information
Calories
239kcal
(12%)
Carbohydrates
16g
(5%)
Protein
5g
(10%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
12g
Cholesterol
11mg
(4%)
Sodium
513mg
(21%)
Potassium
393mg
(11%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
2382IU
(48%)
Vitamin C
50mg
(56%)
Calcium
125mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6servings
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.