Servings
Font
Back
0.0 from 0 votes

Tabbouleh Salad

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!

Prep Time
25 mins
Cook Time
25 mins
Total Time
30 mins
Servings: 8 servings
Calories: 196 kcal
Course: Salad
Cuisine: Mediterranean

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

    Cup of Yum
  1. 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!)
  2. 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. 
  3. If you prefer less bulgur in your salad, add less. If not, feel free to add it all!
  4. 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.
  5. 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

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

% 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.