Tabbouleh Primavera

Brighten up your table with Tabbouleh Primavera, a fresh and vibrant twist on the classic Middle Eastern salad. This recipe combines tender bulgur wheat with a medley of seasonal vegetables, including crisp cucumbers, sweet cherry tomatoes, and tender asparagus, complemented by the subtle peppery crunch of radishes. Fresh parsley and mint infuse every bite with aromatic herbaceousness, while a zesty lemon and olive oil dressing ties it all together in light, tangy perfection. Optional sweet green peas add an extra layer of flavor and texture. Ready in just 30 minutes, this colorful salad is a perfect side dish or light entree, ideal for spring and summer gatherings. Serve it chilled or at room temperature, and enjoy a refreshing burst of flavor with every forkful! Keywords: Tabbouleh Primavera, bulgur wheat salad, fresh herb salad, spring recipes, healthy side dish, vegetarian tabbouleh.

Nutriscore Rating: 79/100

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 cherry tomatoes
• 1 medium cucumber
• 1 bunch asparagus
• 5 pieces radishes
• 1 cup flat-leaf parsley
• 0.5 cup fresh mint leaves
• 1 large lemon, juiced
• 3 tablespoons extra-virgin olive oil
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.5 cup green peas (optional, fresh or frozen)

Directions

Step 1

Place the bulgur wheat in a large bowl. Pour the boiling water over it, cover, and let it sit for 10-15 minutes until all the liquid is absorbed and the grains are tender.

Step 2

While the bulgur rests, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the radishes, and trim and cut the asparagus into 1-inch pieces.

Step 3

Bring a small pot of water to boil and blanch the asparagus for 2-3 minutes until bright green and tender-crisp. If using peas, blanch them as well for 1-2 minutes. Drain and set aside to cool.

Step 4

Finely chop the parsley and mint leaves, removing any thick stems.

Step 5

Fluff the bulgur wheat with a fork, then add the prepared vegetables, parsley, and mint.

Step 6

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

Step 7

Pour the dressing over the bulgur mixture and gently toss to combine everything evenly.

Step 8

Taste and adjust seasoning as needed. Serve chilled or at room temperature, garnished with additional parsley or mint if desired.

Nutrition Facts

Serving size	1688.6 grams (1688.6g)

Amount per serving	% Daily Value*
Calories	1305

Total Fat 46.10g	59%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 1807mg	79%
Total Carbohydrate 207.30g	75%
Dietary Fiber 61.20g	219%
Total Sugars 31.70g
Protein 46.60g	93%

Vitamin D 0IU	0%
Calcium 908mg	70%
Iron 34mg	191%
Potassium 3985mg	85%

*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: 29.0%

Protein: 13.0%

Carbs: 58.0%