Description
Tabouli Salad is a fresh, vibrant Middle Eastern salad combining finely chopped parsley, bulgur wheat, juicy tomatoes, crisp cucumber, and green onions tossed in a tangy lemon and olive oil dressing. This healthy, flavorful dish is perfect as a light lunch, a zesty side, or a crowd-pleaser for any meal or gathering. Naturally vegan and easily adaptable to gluten-free diets, Tabouli Salad offers a refreshing, nutritious option with a delightful texture and bright, clean taste.
Ingredients
Scale
Vegetables & Herbs
- 1 cup fresh parsley, finely chopped
- 1/4 cup fresh mint leaves, finely chopped (optional)
- 2 medium ripe tomatoes, diced
- 1 medium cucumber, diced
- 3 green onions (scallions), finely chopped
Grains
- 1/2 cup bulgur wheat
Dressing & Seasoning
- 1/4 cup fresh lemon juice (about 2 lemons)
- 1/4 cup extra virgin olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the Bulgur: Rinse the bulgur wheat under cold water, then soak it in boiling water for about 15 minutes or until tender but not mushy. Drain any excess water and fluff the bulgur with a fork to keep the grains separate.
- Chop the Herbs and Vegetables: Finely chop fresh parsley and mint leaves (if using). Dice the ripe tomatoes, cucumber, and green onions. The finer the chop, the better the flavor melding and texture of your salad.
- Mix Ingredients Together: In a large bowl, combine the soaked bulgur with the chopped parsley, mint, tomatoes, cucumber, and green onions. Stir gently to distribute everything evenly.
- Dress the Salad: Add fresh lemon juice, extra virgin olive oil, and season with salt and pepper to taste. Toss everything again to ensure all ingredients are evenly coated with the dressing.
- Rest and Serve: Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld beautifully and for the bulgur to absorb the zesty dressing.
Notes
- Use fresh herbs: Fresh parsley and mint make a huge difference; avoid dried substitutes for fullest flavor.
- Chop finely: Finely chopping ingredients creates a more uniform texture and balanced flavor in every bite.
- Drain excess water: Ensure your bulgur and tomatoes aren’t watery to keep the salad crisp and not soggy.
- Let it chill: Refrigerate for at least 30 minutes to deepen flavors before serving.
- Adjust acidity: Taste and add more lemon juice slowly until achieving the perfect tangy brightness.
- Prep Time: 20 minutes
- Cook Time: 15 minutes (for soaking bulgur)
- Category: Appetizers
- Method: No-cook
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 cup
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 150 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 5 g
- Protein: 4 g
- Cholesterol: 0 mg
Keywords: Tabouli, Tabbouleh, Middle Eastern salad, vegan salad, gluten-free salad option, healthy salad, parsley salad, bulgur wheat, fresh salad, lemon dressing
