5.0 from 15 votes
The Fastest Taboule Salad
A nourishing, fast, and simple salad that pairs well with just about anything except cat food. Don't eat cat food.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 182 kcal
Course:
Side Dish
Cuisine:
Middle Eastern
Ingredients
- ¼ cup fine bulgur or quinoa
- ½ cup boiling water
- 2 ½ cups minced flat-leaf parsley
- ⅓ cup chopped fresh mint leaves
- 1 small Persian cucumber or small English cucumber
- 1 medium tomato
- ⅓ cup finely chopped yellow or red onion
- ¼ cup extra virgin olive oil
- ¼ cup lemon juice
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- A few whole mint leaves to garnish
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.
Cup of Yum
Notes
- 🔁Quinoa Swap
- Boil ¼ cup of white or red quinoa and ⅔ cups of water. Simmer covered for 12-14 minutes until tender. Cool before mixing.
- 🌾 Couscous Shortcut
- Substitute bulgur with an equal amount of couscous. Simmer ¼ cup couscous in ⅔ cups water until hydrated but chewy.
- ⏰ Time Saver Tip
- Roughly chop parsley and mint. Use a food processor for a fine mince. Add remaining ingredients and pulse briefly to combine.
Nutrition Information
Calories
182kcal
(9%)
Carbohydrates
14g
(5%)
Protein
3g
(6%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
317mg
(13%)
Potassium
395mg
(11%)
Fiber
4g
(16%)
Sugar
2g
(4%)
Vitamin A
3592IU
(72%)
Vitamin C
63mg
(70%)
Calcium
74mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 182
% 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.