Fresh Tabbouleh Salad
A light, refreshing, and wholesome salad featuring bulgur, fresh parsley, mint, tomatoes, and a zesty lemon-olive oil dressing. Perfect for quick meals or as a vibrant side dish.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Salad
- Cuisine: Mediterranean
Ingredients
Scale
- 1/2 cup (90g) bulgur wheat (fine or medium grain)
- 2 cups (about 60g) fresh flat-leaf parsley, finely chopped
- 1/2 cup (about 15g) fresh mint leaves, finely chopped
- 2 medium ripe tomatoes, finely diced
- 1 small cucumber, peeled and finely diced (optional)
- 3 green onions, thinly sliced (white and green parts)
- Juice of 2 lemons (about 1/4 cup or 60ml)
- 1/3 cup (80ml) extra virgin olive oil
- Salt to taste
- Black pepper to taste
- Pinch of ground cinnamon or allspice (optional)
Instructions
- Place 1/2 cup (90g) bulgur in a bowl and cover with cold water. Let it soak for about 15 minutes until tender but still chewy. Drain well using a fine mesh sieve, pressing gently to remove excess water. (If using boiling water, soak for 10 minutes and drain.)
- Finely chop 2 cups of fresh flat-leaf parsley and 1/2 cup of fresh mint leaves using a sharp knife.
- Finely dice 2 medium ripe tomatoes and 1 small peeled cucumber (optional). Thinly slice 3 green onions, including both white and green parts.
- In a large mixing bowl, combine the drained bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions. Toss gently but thoroughly to distribute evenly.
- In a small bowl, whisk together freshly squeezed lemon juice (about 1/4 cup or 60ml), 1/3 cup (80ml) extra virgin olive oil, salt, and freshly ground black pepper to taste. Add a pinch of ground cinnamon or allspice if desired.
- Pour the dressing over the salad mixture and toss well to coat all ingredients evenly. Taste and adjust seasoning if needed.
- Let the salad sit at room temperature for at least 10 minutes before serving to allow flavors to meld and bulgur to soak up the dressing.
Notes
Drain bulgur well to avoid sogginess. Chop parsley finely by hand to preserve texture and avoid bitterness. Use freshly squeezed lemon juice for best flavor. Let salad rest before serving to meld flavors. For gluten-free, substitute bulgur with quinoa or millet.
Nutrition
- Serving Size: About 1 cup per serv
- Calories: 180
- Sugar: 3
- Sodium: 150
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 15
- Fiber: 4
- Protein: 4
Keywords: tabbouleh, fresh salad, bulgur salad, parsley salad, mint, lemon dressing, light meal, healthy salad, vegetarian, gluten-free option