Tabbouleh Pea Salad

Brighten up your table with this vibrant Tabbouleh Pea Salad, a refreshing twist on a classic Middle Eastern dish. Packed with fresh, nutrient-rich ingredients like bulgur wheat, sweet green peas, juicy cherry tomatoes, and cooling cucumber, this Mediterranean-inspired salad bursts with flavor and texture. The zesty dressing, made with freshly squeezed lemon juice and aromatic olive oil, elevates the dish, while fresh parsley and mint add herby brightness. Ready in just 30 minutes, this vegetarian recipe is perfect as a light lunch or a crowd-pleasing side dish for picnics, barbecues, or weeknight dinners. Healthy, easy, and utterly delicious, this tabbouleh variation will quickly become a go-to favorite.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 1.5 cups boiling water
• 1 cup frozen green peas
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 cup fresh parsley
• 0.25 cup fresh mint
• 3 stalks green onions
• 1 large lemon
• 3 tablespoons olive oil
• 0.75 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

Place the bulgur wheat in a large heatproof bowl. Pour 1.5 cups of boiling water over the bulgur, cover the bowl with a plate or plastic wrap, and let it stand for 10 minutes, or until the water is fully absorbed.

Step 2

While the bulgur is soaking, blanch the frozen green peas by placing them in a small pot of boiling water for 2 minutes. Drain and rinse under cold water to stop the cooking process, then set aside to cool.

Step 3

Dice the cherry tomatoes into quarters and peel, seed, and dice the cucumber into small pieces. Finely chop the fresh parsley, mint, and green onions.

Step 4

Once the bulgur is ready, fluff it with a fork to break up any clumps and allow it to cool slightly if still warm.

Step 5

In a large mixing bowl, combine the bulgur, blanched peas, cherry tomatoes, cucumber, parsley, mint, and green onions. Toss gently to combine all the ingredients.

Step 6

Zest and juice the large lemon, then add both the zest and juice to the salad. Drizzle the olive oil over the mixture and season with salt and black pepper.

Step 7

Toss the salad well to evenly distribute the dressing and flavors. Taste and adjust the seasoning if needed.

Step 8

Serve the tabbouleh pea salad immediately or chill in the refrigerator for an hour to allow the flavors to meld. Enjoy as a refreshing side dish or light standalone meal.

Nutrition Facts

Serving size	1260.2 grams (1260.2g)

Amount per serving	% Daily Value*
Calories	1240

Total Fat 46.40g	59%
Saturated Fat 7.20g	36%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 1867mg	81%
Total Carbohydrate 187.10g	68%
Dietary Fiber 49.60g	177%
Total Sugars 19.90g
Protein 36.60g	73%

Vitamin D 0IU	0%
Calcium 300mg	23%
Iron 13mg	71%
Potassium 2505mg	53%

*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: 31.8%

Protein: 11.2%

Carbs: 57.0%