5 from 12 votes
Tabbouleh
Tabbouleh is a fresh, herb-packed salad featuring bulghur wheat soaked in lemon juice and olive oil, combined with cherry tomatoes, cucumber, green onions, mint, and parsley. It offers a bright, slightly chewy texture from the bulghur, balanced with crisp vegetables and fragrant herbs, making it a refreshing side dish or light meal component.
Prep Time
10 mins
Additional Time
50 mins
Total Time
1 hr
Servings:
4
Calories:
315 kcal
Course:
Lunch
Cuisine:
Middle Eastern
Ingredients
- 1 cup bulghur wheat or bulghur
- 1 ½ cups water boiling
- ¼ cup lemon juice
- ¼ cup olive oil
- 2 teaspoons salt
- 1 teaspoon black pepper
- 2 cups cherry tomato halved
- 1 cup cucumber peeled and diced small
- 1 cup green onions sliced thin (about 6 trimmed green onions, using the green and white)
- 1 cup mint leaf chopped finely (make sure to use just the leaves, stems are bitter, fresh
- 1 cup flat-leaf parsley chopped finely
Instructions
- To a large bowl add the bulghur; set aside.
- To a microwave-safe bowl or glass measuring cup, add the water and heat to boil, about 2 to 3 minutes.
- Pour the boiling water over the bulghur, add the lemon juice, olive oil, salt, pepper, stir, cover with plasticwrap, and set aside for about 1 hour. After 1 hour, check to make sure bulghur is softened and plumped and most of the liquid has been absorbed. If it hasn’t wait a bit longer until it absorbs.
- Add all remaining ingredients, stir to combine, taste and check for seasoning balance (may need more salt, pepper, lemon), and make any necessary adjustments.
- Tabbouleh can be served immediately but I prefer to make it a day ahead of time, cover, and refrigerate because the flavors marry over time.
Cup of Yum
Notes
- Tabbouleh can be stored in an airtight container in the refrigerator for up to 5 days.
- It can be served chilled or at room temperature, depending on preference.
- For better flavor melding, prepare at least a day ahead of serving.
Nutrition Information
Serving
1
Calories
315kcal
(16%)
Carbohydrates
41g
(14%)
Protein
9g
(18%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
12g
(71%)
Sodium
1084mg
(45%)
Fiber
9g
(36%)
Sugar
4g
(8%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 315
% Daily Value*
| Serving | 1 | |
| Calories | 315kcal | 16% |
| Carbohydrates | 41g | 14% |
| Protein | 9g | 18% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 12g | 71% |
| Sodium | 1084mg | 45% |
| Fiber | 9g | 36% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.