Nut-Free Taboule

Bright, fresh, and completely nut-free, this reimagined take on classic taboule is a vibrant and flavorful salad perfect for any occasion. Made with tender bulgur wheat soaked to fluffy perfection, this dish is brimming with aromatic fresh parsley and mint, juicy diced tomatoes, crisp cucumber, and zesty green onions. A simple yet tangy dressing of freshly squeezed lemon juice and extra virgin olive oil ties everything together, making it a light yet satisfying choice for a healthy side or a refreshing vegetarian main course. With no cooking required and ready in just 20 minutes, this easy taboule recipe is ideal for busy weeknights, picnics, or meal prep. Celebrate Mediterranean-inspired flavors without nuts while keeping the dish wholesome and delicious!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 1 cup boiling water
• 1 bunch (about 2 cups finely chopped) fresh parsley
• 0.5 bunch (about 1/2 cup finely chopped) fresh mint leaves
• 3 medium (finely diced) ripe tomatoes
• 1 large (finely diced) cucumber
• 4 stalks (thinly sliced) green onions
• 0.25 cup (freshly squeezed) 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, heatproof bowl.

Step 2

Pour the boiling water over the bulgur and cover the bowl with a plate or plastic wrap. Let it sit for 15 minutes, allowing the grains to absorb the water and soften.

Step 3

After 15 minutes, fluff the bulgur with a fork to separate the grains and let it cool to room temperature.

Step 4

While the bulgur cools, finely chop the parsley and mint leaves and transfer them to a large mixing bowl.

Step 5

Dice the tomatoes and cucumber into small, uniform pieces and add them to the bowl with the herbs.

Step 6

Thinly slice the green onions and add them to the herb and vegetable mixture.

Step 7

Once the bulgur has cooled, add it to the bowl with the other ingredients.

Step 8

Drizzle the lemon juice and olive oil over the salad, then sprinkle with salt and black pepper.

Step 9

Gently toss the taboule until all ingredients are evenly combined and coated with the dressing.

Step 10

Taste and adjust seasoning with additional salt or lemon juice, if desired.

Step 11

Serve immediately or refrigerate for 1–2 hours to let the flavors meld together. Enjoy chilled or at room temperature.

Nutrition Facts

Serving size	1510.2 grams (1510.2g)

Amount per serving	% Daily Value*
Calories	1321

Total Fat 61.20g	78%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2502mg	109%
Total Carbohydrate 185.80g	68%
Dietary Fiber 46.60g	166%
Total Sugars 21.90g
Protein 34.10g	68%

Vitamin D 0IU	0%
Calcium 429mg	33%
Iron 15mg	86%
Potassium 3541mg	75%

*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: 38.5%

Protein: 9.5%

Carbs: 52.0%