4.5 from 66 votes
Tabouleh
A refreshing parsley salad with bulgur, tomatoes, cucumbers and tomatoes dressed with a lemon vinaigrette. Tips for making the best tabouleh.
Prep Time
10 mins
Total Time
1 hr 10 mins
Servings: 4 side
Calories: 157 kcal
Course:
Side Dish , Salad
Cuisine:
Middle Eastern
Ingredients
- 1 teaspoon lemon zest
- ¼ cup lemon juice
- ¼ cup olive oil
- ¼ teaspoon ground black pepper (coarsely ground)
- 1 teaspoon salt
- ¼ cup cracked bulgur
- ½ red onion (finely diced)
- 140 grams flat-leaf parsley
- 140 grams Lebanese cucumbers (~2 cucumbers, cubed)
- 225 grams tomatoes (~2 tomatoes, cubed)
Instructions
- Whisk the lemon zest, lemon juice, olive oil, black pepper and salt together in a small bowl, then add the bulgur wheat. Let this soak for 1 to 2 hours, depending on the coarseness of your bulgur and how soft you want it.
- If the raw onion is too strong for your tastes, soak the minced onion in cold water for an hour or two to tame it. You may need to change the water a few times. Drain and dry thoroughly with paper towels before using them in the salad.
- Wash the parsley, then use a salad spinner or paper towels to thoroughly dry it. Remove all the stems, then grab a handful and roll it up and slice the roll as thinly as possible. Chop the parsley in the opposite direction to the direction you sliced and you should get it pretty evenly chopped.
- Add the parsley to a large bowl along with the cucumbers, tomatoes, and onions. Add the soaked bulgur along with the dressing and toss everything together. Tabouleh tastes fresh the day it's made, but if you let it sit overnight, the flavors have a chance to meld, and it tastes even better.
Cup of Yum
Nutrition Information
Calories
157kcal
(8%)
Carbohydrates
8g
(3%)
Protein
2g
(4%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
606mg
(25%)
Potassium
418mg
(12%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
3456IU
(69%)
Vitamin C
63mg
(70%)
Calcium
65mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4side
Amount Per Serving
Calories 157
% Daily Value*
| Calories | 157kcal | 8% |
| Carbohydrates | 8g | 3% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 606mg | 25% |
| Potassium | 418mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 3456IU | 69% |
| Vitamin C | 63mg | 70% |
| Calcium | 65mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.