Mediterranean Tabbouleh Salad

Bright, fresh, and packed with vibrant flavors, this Mediterranean Tabbouleh Salad is a wholesome and refreshing dish that’s perfect for any occasion. Featuring a medley of finely chopped parsley, mint, ripe tomatoes, crisp cucumber, and green onions mixed with tender bulgur wheat, this salad is tossed in a zesty dressing of lemon juice and extra virgin olive oil for the ultimate burst of flavor. Ready in just 20 minutes of prep time, it’s a healthy, vegetarian recipe that’s both light and satisfying. Serve it chilled or at room temperature as a crowd-pleasing side dish or enjoy it as a nutrient-packed main course. Perfect for those craving a classic Mediterranean taste, this tabbouleh salad is a must-try!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Fine bulgur wheat
• 1 cup Boiling water
• 2 cups Fresh parsley
• 1 cup Fresh mint leaves
• 2 medium Ripe tomatoes
• 1 medium Cucumber
• 4 stalks Green onions
• 0.25 cup Lemon juice
• 0.25 cup Extra virgin olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper

Directions

Step 1

Place the bulgur wheat in a large mixing bowl and pour the boiling water over it. Stir to combine, cover with a clean kitchen towel, and let it sit for 15 minutes until the bulgur absorbs the water and softens.

Step 2

While the bulgur rests, finely chop the parsley and mint leaves, discarding the tough stems. Transfer to a large salad bowl.

Step 3

Dice the tomatoes and cucumber into small, evenly-sized pieces. Thinly slice the green onions. Add all the chopped vegetables to the salad bowl with the parsley and mint.

Step 4

Once the bulgur has softened, fluff it with a fork to separate the grains and allow it to cool slightly.

Step 5

Add the bulgur to the salad bowl with the vegetables and herbs. Toss gently to combine.

Step 6

In a small bowl, whisk together the lemon juice, olive oil, salt, and ground black pepper until well emulsified.

Step 7

Pour the dressing over the salad and toss thoroughly to ensure everything is well coated.

Step 8

Cover the salad and let it rest in the refrigerator for at least 30 minutes to allow the flavors to meld together.

Step 9

Serve chilled or at room temperature as a refreshing side dish or a light main course.

Nutrition Facts

Serving size	1440.2 grams (1440.2g)

Amount per serving	% Daily Value*
Calories	1472

Total Fat 63.30g	81%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2518mg	109%
Total Carbohydrate 221.50g	81%
Dietary Fiber 66.20g	236%
Total Sugars 27.20g
Protein 45.60g	91%

Vitamin D 0IU	0%
Calcium 1096mg	84%
Iron 36mg	201%
Potassium 4510mg	96%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.8%

Protein: 11.1%

Carbs: 54.1%