5.0 from 9,288 votes
Tabbouleh Salad Recipe
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
Prep Time
40 mins
Total Time
40 mins
Servings: 6 servings
Calories: 141 kcal
Course:
Salad , Appetizer
Cuisine:
Middle Eastern , Lebanese , Arabian
Ingredients
- ⅓ cup extra-virgin olive oil
- 3 tablespoons lemon juice
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup fine #1 bulgur wheat
- 3 bunches fresh curly parsley finely chopped (about 3 packed cups)
- 2 firm tomatoes finely chopped
- 2 green onions finely chopped
- ¼ cup fresh mint finely chopped
Instructions
- Whisk the olive oil, lemon juice, salt, and pepper in a large bowl until well combined. Stir in the bulgur. Let the grains soak up the dressing until they are plump and most of the moisture is absorbed for about 20 to 30 minutes.
- Meanwhile, add the parsley, tomatoes, green onions, and mint to one side of the large bowl with the bulgur, but don’t mix yet.
- When the bulgur is plump, and the lemon-olive oil mixture is mostly absorbed, stir everything together until well combined. Serve at room temperature or chilled from the fridge.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3 days in the fridge.
- Make Ahead Tips: I would highly recommend washing and drying the parsley a day or two days in advance of chopping it. This gives the parsley time to dry properly so that when you chop it, it doesn't turn into a wet mess.
- Sourcing: You can find the fine bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients. Make sure it does not require cooking for this recipe.
Nutrition Information
Calories
141kcal
(7%)
Carbohydrates
8g
(3%)
Protein
2g
(4%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
9g
Sodium
111mg
(5%)
Potassium
209mg
(6%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
1894IU
(38%)
Vitamin C
32mg
(36%)
Calcium
39mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 141
% Daily Value*
| Calories | 141kcal | 7% |
| Carbohydrates | 8g | 3% |
| Protein | 2g | 4% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 111mg | 5% |
| Potassium | 209mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 1894IU | 38% |
| Vitamin C | 32mg | 36% |
| Calcium | 39mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.