The Fastest Taboule Salad
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
182 kcal
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Course
Side Dish
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Cuisine
Middle Eastern
The Fastest Taboule Salad
Description
The Fastest Taboule Salad combines soaked bulgur wheat, which is rinsed and softened in boiling water then drained, with finely minced flat-leaf parsley and chopped fresh mint. Small diced Persian cucumber, tomato, and finely chopped onion are added after draining excess moisture to prevent sogginess.
The salad is dressed with extra virgin olive oil, fresh lemon juice, salt, and ground black pepper, then thoroughly mixed. The bulgur provides a slightly chewy texture that complements the fresh, crisp vegetables and fragrant herbs. The lemon and olive oil add brightness and smoothness.
This salad works well as a light side or accompaniment to grilled meats or Middle Eastern dishes. The fresh herbs are key for its signature flavor. Quinoa or couscous can be substituted for bulgur as needed without greatly changing the texture.
Chopping herbs finely, or using a food processor briefly, can speed preparation. Precooking quinoa or couscous in place of bulgur follows slightly different methods but yields a similar base. Preparing ahead and chilling can meld flavors further.
Ingredients
- ¼ cup bulgur or quinoa, fine
- ½ cup water boiling
- 2 ½ cups parsley flat-leaf, minced
- ⅓ cup mint leaves chopped, fresh
- 1 Persian cucumber or small English cucumber, small
- 1 tomato medium
- ⅓ cup onion yellow or red, finely chopped
- ¼ cup extra virgin olive oil
- ¼ cup lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper ground
- mint to garnish, a few whole leaves
Instructions
- Rinse the bulgur wheat until it's clean, then let it soak in hot water for 10 minutes, until most of the liquid has been absorbed. Afterward, drain out any excess water from the bulgur wheat using a mesh strainer.
- While the bulgur is soaking, finely chop the parsley and mint. Dice the cucumber and onion into very small pieces. Dice the tomato and place them in a colander to strain out the excess juice.
- Mix the chopped herbs, vegetables, olive oil, lemon juice, salt, and pepper in a bowl or dish. Add in the bulgur (or cooked quinoa) and mix everything together.
Notes
- Bulgur wheat can be replaced with cooked quinoa by simmering ¼ cup quinoa in ⅔ cup water for 12-14 minutes and cooling before mixing.
- Use couscous as another alternative by simmering or soaking ¼ cup couscous in ⅔ cup water until hydrated but still chewy.
- To save time, roughly chop herbs and pulse briefly in a food processor for a fine mince before mixing with other ingredients.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 182 kcal
% Daily Value*
| Calories | 182kcal | 9% |
| Carbohydrates | 14g | 5% |
| Protein | 3g | 6% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 317mg | 13% |
| Potassium | 395mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 3592IU | 72% |
| Vitamin C | 63mg | 70% |
| Calcium | 74mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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