Tabbouleh Salad: A Fresh Mediterranean Classic

Tabbouleh is a refreshing Mediterranean salad that’s perfect for summer meals, potlucks, or healthy meal prep. Packed with fresh herbs and wholesome ingredients, it’s light yet satisfying!

• Total Time: 20 minutes
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Servings: 4

Ingredients

1. 1/2 cup bulgur wheat
2. 1 cup boiling water
3. 2 cups fresh parsley (finely chopped)
4. 1/4 cup fresh mint (finely chopped)
5. 2 medium tomatoes (diced)
6. 1 small cucumber (diced)
7. 2 green onions (chopped)
8. 3 tbsp fresh lemon juice
9. 3 tbsp extra virgin olive oil
10. Salt and black pepper to taste

Alternative: Replace bulgur with quinoa for a gluten-free version.

Step-by-Step Instructions

1. Place bulgur wheat in a large bowl and pour boiling water over it. Cover and let sit for 10-15 minutes until the bulgur is tender and has absorbed the water. Fluff with a fork and let cool.
2. In a mixing bowl, combine parsley, mint, tomatoes, cucumber, and green onions.
3. Add the cooled bulgur to the vegetable mixture and toss gently.
4. In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper to make the dressing.
5. Pour the dressing over the salad and toss to coat evenly.
6. Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld.

Nutritional Information (per serving)

• Calories: 160
• Protein: 3 g
• Fat: 8 g
• Carbohydrates: 20 g
• Fiber: 4 g
• Sugar: 3 g

Vitamins and Benefits

Contains:

• Vitamin C (parsley and tomatoes): Boosts immunity and skin health.
• Fiber (bulgur and vegetables): Promotes digestive health.

Benefits:
This salad is packed with vitamins, minerals, and antioxidants, making it a nutritious and refreshing addition to any meal.

Tabbouleh originates from the Levant region and has been a staple in Middle Eastern cuisine for centuries. Its name comes from the Arabic word “tabboul,” meaning “to season.”

Storage Tips

• Store in an airtight container in the refrigerator for up to 2 days.
• For the freshest flavor, toss with dressing just before serving.

FAQ

Can I make this salad ahead of time?
“Yes, prepare the salad without the dressing and add it just before serving.”

What other grains can I use?
“Quinoa, couscous, or farro are great substitutes for bulgur.”

How can I serve tabbouleh?
“Serve as a side dish, in a pita wrap, or with grilled meats and hummus.”