Tabbouleh Salad is a refreshing and healthy dish that combines bulgur wheat with fresh herbs, tomatoes, cucumber, and a zesty lemon dressing. It's perfect for a light meal or as a side dish for gatherings. The vibrant flavors and textures make it a favorite among Mediterranean cuisine lovers.
Ingredients
For the Salad
bulgur wheat1cup
fresh flat-leaf parsley, stems removed (chopped)3tbsp
fresh mint leaves, stems removed (chopped)3tbsp
medium ripe tomatoes, finely diced2
red onion diced1/2
cucumber finely diced1
For the Dressing
extra virgin olive oil1/4cup
fresh lemon juice (from 1-2 lemons)1/4cup
lemon zest1tbsp
sumac powder1/2tsp
salt & pepper to taste
Nutrition (per serving)
Calories
109.6kcal (5.48%)
Protein
2.2g (4.46%)
Carbs
13.7g (4.98%)
Sugars
0.5g (1.06%)
Healthy Fat
4.3g
Unhealthy Fat
0.7g
% Daily Value based on a 2000 calorie diet
How to make Tabbouleh Salad
Prepare the Bulgur
- Step 1
Place the bulgur wheat in a small bowl. Pour 1 cup of boiled water over it, cover with cling film and let it sit for about 15 minutes, or until the grains have softened and absorbed the water.
Combine Salad Ingredients
- Step 1
In a large mixing bowl, gently combine the chopped parsley, mint, tomatoes, onions, and the prepared bulgur.
Make the Dressing
- Step 1
In a separate small bowl, whisk together the olive oil, lemon juice, lemon zest, sumac, salt, and pepper until well combined.
Dress and Serve
- Step 1
Pour the dressing over the salad and gently toss until all the ingredients are evenly coated.
- Step 2
For best results, let the salad sit for 10-15 minutes to allow the flavors to meld.
Nutrition (per serving)
Nutrition (per serving)
Calories
109.6kcal (5.48%)
Protein
2.2g (4.46%)
Carbs
13.7g (4.98%)
Sugars
0.5g (1.06%)
Healthy Fat
4.3g
Unhealthy Fat
0.7g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a more vibrant flavor, prepare the salad a few hours in advance and refrigerate it to allow the flavors to meld.
If you prefer a softer texture, soak the bulgur wheat for a longer time or use warm water.
Adjust the amount of lemon juice and olive oil in the dressing to suit your taste preferences.
FAQS
Can I use quinoa instead of bulgur wheat?
Yes, quinoa can be used as a gluten-free alternative to bulgur wheat in this recipe.
How long can I store Tabbouleh Salad?
Tabbouleh Salad can be stored in an airtight container in the refrigerator for up to 2 days.
Can I add other vegetables to the salad?
Absolutely! You can add vegetables like bell peppers or radishes for extra crunch and flavor.
Is sumac powder necessary?
Sumac powder adds a tangy flavor to the dressing, but you can omit it if unavailable or substitute with a pinch of lemon zest.
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours ahead and refrigerate it. Add the dressing just before serving for the freshest taste.
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Private Chef Anna
(@chefanna)
I have been a professional South African chef for 18 years, now teaching kids & adults how to cook by using their instincts. I am self-taught and have an extreme passion for various international cuisines. I have fallen in love with teaching others the skills that I have learnt, inspiring them through creative cooking. I have been a professional South African chef for 18 years, now teaching kids & adults how to cook by using their instincts. I...
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