5 from 18 votes
Tabbouleh Salad Recipe (Tabouli)
Tabbouleh Salad is a fresh, herbaceous dish featuring fine bulgur wheat soaked until soft, then combined with plenty of minced parsley, mint, green onion, tomatoes, and cucumbers. The salad is dressed simply with lemon juice and olive oil, seasoned with salt and pepper. The result is a light, tangy salad with a slightly chewy texture from the bulgur. It can be prepared ahead and chilled, making it suitable for warm weather and as a side or part of a mezze platter.
Prep Time
25 mins
Servings:
10
Calories:
146 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean, Lebanese
Ingredients
- ¾ cup bulgur wheat fine
- 1 ½ cups water lukewarm
- 5 green onion sliced
- 25-30 fresh mint leaves finely minced
- 6 Roma tomato see video, filleted and medium-diced
- 4 Persian cucumber medium-diced
- 3 parsley bunches, finely minced
- 1 garlic finely minced clove
- ½ cup extra virgin olive oil
- lemon juice of 2
- salt to taste
- black pepper to taste
Instructions
- Add the bulgur wheat to a medium-size bowl and stir in enough lukewarm water to completely cover it. Set aside for 20 to 25 minutes to soften it.
- In the meantime, prepare all the vegetables and herbs for it and add them to a large bowl.
- Drain the bulgur through a chinois or cheesecloth and press down to remove as much liquid as possible.
- Add the bulgur to the bowl with the vegetables and add in the olive oil, lemon juice, salt, and pepper and mix to combine.
- Serve or keep cool.
Cup of Yum
Notes
- Make this salad up to one day ahead to allow flavors to meld.
- Store covered in the refrigerator for up to three days.
- Any type of tomato can be used in place of Roma tomatoes.
- Remove seeds from cucumbers like English or American slicing varieties to prevent excess moisture.
- Using most of the parsley stems adds to the fresh flavor of the salad.
Nutrition Information
Calories
146kcal
(7%)
Carbohydrates
11g
(4%)
Protein
2g
(4%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
8g
(40%)
Sodium
8mg
(0%)
Potassium
198mg
(4%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
526IU
(11%)
Vitamin C
8mg
(9%)
Calcium
24mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 10 Serving
Amount Per Serving
Calories 146
% Daily Value*
| Calories | 146kcal | 7% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 8mg | 0% |
| Potassium | 198mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 526IU | 11% |
| Vitamin C | 8mg | 9% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.