Tabbouleh
A refreshing Mediterranean salad bursting with fresh parsley, mint, and vegetables, tossed with fine bulgur wheat in a zesty lemon-olive oil dressing. It's a light, vibrant, and healthy side dish.
For 4 servings
Soak the bulgur wheat.
Place the fine bulgur wheat in a medium bowl. Pour the boiling water over it, stir once, and cover. Let it stand for about 20 minutes, or until the water is absorbed and the bulgur is tender.
TIPDon't over-soak the bulgur, or it can become mushy. It should be tender but still have a slight chew.Prepare the fresh ingredients.
While the bulgur soaks, finely chop the parsley and mint. Finely dice the tomato and cucumber, and thinly slice the scallions. The key to great tabbouleh is very fine chopping.
Fluff the bulgur and make the dressing.
- Once the bulgur is ready, fluff it with a fork to separate the grains.
- In a small bowl, whisk together the fresh lemon juice, olive oil, salt, and black pepper.
Combine all ingredients.
In a large salad bowl, combine the fluffed bulgur, chopped parsley, mint, tomato, cucumber, and scallions. Pour the dressing over the salad and toss gently until everything is well combined.
Let the salad rest.
For the best flavor, cover the tabbouleh and let it rest at room temperature for about 15-30 minutes. This allows the flavors to meld together beautifully.
TIPYou can also refrigerate it for an hour if you prefer it chilled.Serve and enjoy.
Taste and adjust seasoning if needed, adding more salt or lemon juice to your preference. Serve as a refreshing side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use the freshest herbs you can find; they are the star of the dish.
- 2For a truly authentic texture, chop the parsley and mint by hand rather than using a food processor.
- 3To prevent a watery salad, you can de-seed the tomato and cucumber before dicing.
- 4Tabbouleh is best eaten the day it's made, but it can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Gluten free
Replace the bulgur wheat with an equal amount of cooked quinoa for a delicious gluten-free version.
high proteinHigh protein
Add 1/2 cup of cooked chickpeas or cannellini beans to make the salad more substantial.
low carbLow carb
For a low-carb alternative, substitute the bulgur with finely riced cauliflower. Pulse raw cauliflower in a food processor until it resembles grains.
quickQuick
If you're short on time, use quick-cooking couscous instead of bulgur, which only needs about 5 minutes to soak.
Why this is on our healthy list.
Rich in Antioxidants
The large amount of fresh parsley provides significant amounts of antioxidants like flavonoids and vitamin C, which help combat oxidative stress.
Heart-Healthy Fats
Extra virgin olive oil is a great source of monounsaturated fats, which are known to support cardiovascular health.
Good Source of Fiber
Bulgur wheat and fresh vegetables contribute dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Packed with Vitamins
This salad is an excellent source of Vitamin K from parsley and Vitamin A from tomatoes, supporting bone health and vision.
Frequently asked questions
Yes, Tabbouleh is very healthy. It's packed with vitamins and antioxidants from the fresh parsley and mint, contains healthy fats from olive oil, and provides fiber from the bulgur wheat and vegetables.