Mint Tabbouli Salad

Bright, fresh, and bursting with flavor, Mint Tabbouli Salad is a Mediterranean-inspired delight that transforms simple, wholesome ingredients into an unforgettable dish. This recipe features nutty fine bulgur wheat softened by boiling water, paired with the vibrant flavors of freshly chopped parsley, cooling mint, juicy tomatoes, crisp cucumber, and zesty green onions. Tossed in a tangy dressing of extra virgin olive oil and fresh lemon juice, this no-cook salad comes together in just 20 minutes and is a perfect choice for a refreshing side dish or light lunch. High in fiber and packed with clean, herby goodness, it’s a must-try for fans of easy, nutritious meals. Serve chilled or at room temperature for a true taste of summer in every bite! Keywords: Mint Tabbouli Salad, Mediterranean salad recipe, bulgur wheat tabbouli, parsley and mint salad, healthy no-cook recipes.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup fine bulgur wheat
• 1.5 cups boiling water
• 1 cup fresh parsley (finely chopped)
• 0.5 cup fresh mint leaves (finely chopped)
• 2 medium ripe tomatoes (diced)
• 1 medium cucumber (diced)
• 3 stalks green onions (thinly sliced)
• 0.25 cup extra virgin olive oil
• 0.25 cup fresh lemon juice
• 0.5 teaspoons ground black pepper
• 0.75 teaspoons sea salt

Directions

Step 1

Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover the bowl with a plate or plastic wrap and let it sit for 10-15 minutes until the bulgur is softened and has absorbed the water.

Step 2

Once the bulgur is softened, fluff it with a fork to separate the grains. If there is any excess water, drain it using a fine-mesh sieve, pressing lightly to remove the moisture.

Step 3

Add the finely chopped parsley, mint, diced tomatoes, diced cucumber, and sliced green onions to the bowl with the bulgur, mixing gently to combine.

Step 4

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, ground black pepper, and sea salt to create the dressing.

Step 5

Drizzle the dressing over the salad and toss everything together until well coated.

Step 6

Taste and adjust the seasoning with more salt, pepper, or lemon juice, if needed.

Step 7

Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Step 8

Serve cold or at room temperature as a refreshing side dish, garnish if desired, and enjoy!

Nutrition Facts

Serving size	1390.4 grams (1390.4g)

Amount per serving	% Daily Value*
Calories	1386

Total Fat 62.20g	80%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1969mg	86%
Total Carbohydrate 198.20g	72%
Dietary Fiber 56.90g	203%
Total Sugars 12.20g
Protein 40.20g	80%

Vitamin D 0IU	0%
Calcium 954mg	73%
Iron 37mg	203%
Potassium 4340mg	92%

*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: 37.0%

Protein: 10.6%

Carbs: 52.4%