Tabbouleh Salad
User Reviews
0.0
0 reviews
Unrated
-
Prep Time
25 mins
-
Cook Time
25 mins
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Total Time
30 mins
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Servings
8 servings
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Calories
196 kcal
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Course
Salad
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Cuisine
Mediterranean
Tabbouleh Salad
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This Tabbouleh Salad has the perfect parsley to bulgur ratio, is refreshing, light and full of delicious flavors. Filled with mint, tomatoes, cucumber, lots of chopped parsley and lemon juice. It's a Spring and Summer favorite!
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Ingredients
- 2 cups fresh, flat-leaf or curly parsley, finely chopped (I always grab 2 bunches!)
- 1 cup fine bulgur (#1)
- 1/4 cup fresh mint, finely chopped
- 2 roma or plum tomatoes, seeded and finely diced
- 1/2 large cucumber, seeded finely diced
- 3 green onions, thinly sliced (use both green and white parts)
- 1 lemon, juiced (or more lemon based on preferences)
- 1/2 cup olive oil, start with 1/4 cup and add more as desired
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- pinch of cinnamon or allspice (optional)
- serve with: lemon slices, pita bread, hummus, romaine leaves, falafel, grilled fish, etc.
Instructions
- Add the diced tomatoes to a bowl and set over a strainer. Season the tomatoes with a heavy pinch of kosher salt and toss to combine. Let the tomatoes soak for 20 minutes. You can reserve the juices for salad dressings or add into a bloody mary. (The salt concentrates the tomatoes flavors by drawing out excess water. You can add the cucumber to the tomatoes too to drain excess water from them too if you'd like!)
- For the bulgur: Be sure to use a fine grain. If using any other bulgur, follow package directions for cooking. Add 1 cup of bulgur to a heatproof bowl, add 2 cups of boiling water, ½ tsp. salt and 1 tbsp. olive oil. Let the bulgur sit and soak for 8-10 minutes, it will double in size. Fluff with a fork.
- If you prefer less bulgur in your salad, add less. If not, feel free to add it all!
- In a large mixing bowl, stir together the parsley, cooked bulgur, tomatoes, mint, cucumber, green onions, lemon juice and olive oil. Add a pinch of allspice or cinnamon if using. Taste and season with salt and pepper as desired and add more olive oil or lemon juice as needed.
- Let rest for a few minutes prior to serving, then enjoy with your pita bread, romaine leaves, hummus, or whatever you like!
Notes
- Salad will keep up to 4-5 days in an air-tight container in the fridge.
Nutrition Information
Show Details
Calories
196kcal
(10%)
Carbohydrates
17g
(6%)
Protein
3g
(6%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
134mg
(6%)
Potassium
257mg
(7%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin C
31mg
(34%)
Calcium
42mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 17g | 6% |
| Protein | 3g | 6% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 134mg | 6% |
| Potassium | 257mg | 5% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin C | 31mg | 34% |
| Calcium | 42mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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