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Tabbouleh Recipe

This tabbouleh recipe is a bulgur wheat salad made with fresh herbs, tomatoes and cucumber, all tossed together in a simple lemon dressing. A delicious and healthy side dish that pairs perfectly with a variety of Mediterranean dishes.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 5 mins
Servings: 6
Calories: 180 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

  • 3/4 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 1 cup English cucumber finely diced
  • 1 1/4 cups roma tomatoes seeded and finely diced
  • 1/2 cup green onions thinly sliced
  • 1 cup Curly parsley finely chopped
  • 1/4 cup fresh mint finely chopped (optional)
  • 1/3 cup olive oil
  • 3 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

    Cup of Yum
  1. Place the bulgur wheat and boiling water in a large bowl. Cover and let it sit for 45 minutes or until the wheat has softened. Drain off any excess liquid
  2. Add the cucumber, tomatoes, green onions, parsley and mint to the bowl with the bulgur wheat.
  3. In a small bowl, whisk together the olive oil, lemon juice, salt and pepper.
  4. Pour the dressing over the salad and toss to coat.
  5. Cover the salad and chill for at least 30 minutes or up to 2 days. Serve.

Notes

  • Bulgur wheat is available in most grocery stores. I typically buy mine in the bulk bins.
  • This recipe requires quite a bit of chopping to get the fine texture that's so traditional with this salad. To save a little time, you can use the food processor to chop the parsley.
  • This salad tastes best when it has some time to sit so that the bulgur can absorb the dressing. I recommend making it at least one hour before you plan to serve it. 

Nutrition Information

Calories 180kcal (9%) Carbohydrates 17g (6%) Protein 3g (6%) Fat 12g (18%) Saturated Fat 2g (10%) Sodium 399mg (17%) Potassium 225mg (6%) Fiber 4g (16%) Sugar 1g (2%) Vitamin A 1131IU (23%) Vitamin C 21mg (23%) Calcium 33mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 180

% Daily Value*

Calories 180kcal 9%
Carbohydrates 17g 6%
Protein 3g 6%
Fat 12g 18%
Saturated Fat 2g 10%
Sodium 399mg 17%
Potassium 225mg 5%
Fiber 4g 16%
Sugar 1g 2%
Vitamin A 1131IU 23%
Vitamin C 21mg 23%
Calcium 33mg 3%
Iron 1mg 6%

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