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5.0 from 12 votes

Tabbouleh

This chilled Middle Eastern salad is bright and fresh.  Serve it as a side, or a main dish topped with a protein of choice. 

Calories: 175 kcal
Course: Salad
Cuisine: Middle Eastern

Ingredients

  • 1 cup bulgur wheat2 cups boiling water1 cup seeded diced tomatoes1 cup diced cucumber1/4 cup sliced green onions1 cup chipped fresh parsley2 tablespoons chopped fresh mint, optional1/4 cup plive oil1 tablespoon plus 1 teaspoon fresh lemon juice1 teaspoon kosher salt1/2 teaspoon freshly ground black pepper3/4 teaspoon ground cumin
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Instructions

    Cup of Yum
  1. Place bulgur wheat in a medium-sized bowl and pour boiling water over it to cover. Lightly stir and cover the bowl with plastic wrap. Set aside for about 45 minutes without removing plastic. After 45 minutes, place bulgur in a fine-mesh strainer and press on it with a wooden spoon to remove any excess moisture.
  2. Place bulgur wheat, tomatoes, cucumber, green onions, parsley (and mint, if using) in a mixing bowl and toss lightly. Add oil, lemon juice, salt, pepper, and cumin. Gently toss until everything is well distributed. Cover the bowl and refrigerate a minimum of 1 hour before serving and preferably for 2-4 hours. Toss before serving.

Nutrition Information

Calories 175kcal (9%) Carbohydrates 21g (7%) Protein 4g (8%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 7g Sodium 401mg (17%) Potassium 271mg (8%) Fiber 5g (20%) Sugar 1g (2%) Vitamin A 1184IU (24%) Vitamin C 20mg (22%) Calcium 38mg (4%) Iron 2mg (11%)

Nutrition Facts

Serving: 1Serving

Amount Per Serving

Calories 175

% Daily Value*

Calories 175kcal 9%
Carbohydrates 21g 7%
Protein 4g 8%
Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 7g 35%
Sodium 401mg 17%
Potassium 271mg 6%
Fiber 5g 20%
Sugar 1g 2%
Vitamin A 1184IU 24%
Vitamin C 20mg 22%
Calcium 38mg 4%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.