No Cook Tabbouleh

Bright, refreshing, and packed with vibrant Mediterranean flavors, this No Cook Tabbouleh is the ultimate quick and healthy side dish. Featuring tender bulgur wheat that soaks up boiling water with no need for stovetop cooking, this recipe is paired with crisp cucumbers, juicy tomatoes, and an abundance of fresh parsley and mint for a herby punch. A zesty dressing of olive oil, lemon juice, and a hint of ground cumin ties everything together, creating a light yet satisfying dish that’s ready in just 20 minutes. Perfect served chilled or at room temperature, this no-cook tabbouleh is ideal for busy weeknights, summer potlucks, or as a refreshing addition to a Mediterranean-inspired spread.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 1 cup boiling water
• 2 medium tomatoes
• 1 medium English cucumber
• 1 cup fresh parsley, chopped
• 0.5 cup fresh mint leaves, chopped
• 2 stalks green onions, finely chopped
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 0.5 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

In a large mixing bowl, pour the boiling water over the bulgur wheat.

Step 2

Cover the bowl with plastic wrap or a clean kitchen towel and let the bulgur soak for 10-15 minutes, or until the grains are tender and the water is absorbed.

Step 3

Meanwhile, dice the tomatoes and cucumber into small, uniform pieces, and add them to a second large bowl.

Step 4

Chop the parsley, mint, and green onions finely, then add them to the bowl with the tomatoes and cucumber.

Step 5

Once the bulgur has finished soaking, fluff it with a fork to break up any clumps, then allow it to cool slightly before adding it to the vegetable mixture.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the bulgur and vegetable mixture, then toss everything together until well combined.

Step 8

Taste and adjust seasoning as needed. You can add more lemon juice, olive oil, or salt depending on your preference.

Step 9

Let the tabbouleh sit for at least 10 minutes to allow the flavors to meld together. Serve chilled or at room temperature.

Nutrition Facts

Serving size	1451.7 grams (1451.7g)

Amount per serving	% Daily Value*
Calories	1283

Total Fat 48.80g	63%
Saturated Fat 7.40g	37%
Polyunsaturated Fat 4.20g
Cholesterol 0mg	0%
Sodium 1384mg	60%
Total Carbohydrate 198.10g	72%
Dietary Fiber 57.40g	205%
Total Sugars 23.90g
Protein 41.60g	83%

Vitamin D 0IU	0%
Calcium 1101mg	85%
Iron 34mg	186%
Potassium 4904mg	104%

*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: 31.4%

Protein: 11.9%

Carbs: 56.7%