Classic Tabouli

Bright, fresh, and bursting with Mediterranean flavors, this Classic Tabouli recipe is a true celebration of wholesome ingredients and vibrant textures. Made with nutty bulgur wheat, a medley of finely chopped fresh parsley, mint, ripe tomatoes, cucumber, and green onions, this tabouli is both refreshing and nutritious. A tangy dressing of extra virgin olive oil and freshly squeezed lemon juice ties it all together, creating a perfectly balanced salad that’s light yet satisfying. Ready in just 30 minutes, this easy-to-make dish is perfect as a healthy side, a refreshing appetizer, or even a light main course. Whether served chilled or at room temperature, this traditional Middle Eastern staple is sure to elevate your table with its fragrant, herbaceous goodness and sunny citrus tang.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 6

Ingredients

• 0.5 cup bulgur wheat
• 1 cup boiling water
• 2 cups fresh parsley
• 0.5 cup fresh mint leaves
• 2 large ripe tomatoes
• 1 medium cucumber
• 4 stalks green onions
• 0.25 cup extra virgin olive oil
• 0.25 cup lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Place the bulgur wheat in a heatproof bowl and pour the boiling water over it. Cover the bowl with a plate or cling film and let it soak for about 10 minutes, or until the bulgur has absorbed the water and is fluffy.

Step 2

While the bulgur is soaking, finely chop the parsley and mint leaves, ensuring to remove any thick stems. Place them in a large mixing bowl.

Step 3

Dice the tomatoes and cucumber into small cubes and add them to the mixing bowl with the herbs.

Step 4

Chop the green onions into thin slices and add them to the bowl.

Step 5

Fluff the soaked bulgur with a fork to separate the grains and ensure there is no remaining water. If necessary, drain any excess water.

Step 6

Add the fluffed bulgur to the bowl with the vegetables and herbs.

Step 7

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

Step 8

Pour the dressing over the salad ingredients and toss everything together well to combine.

Step 9

Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preference.

Step 10

Serve the tabouli cold or at room temperature. It can be enjoyed immediately or stored in the refrigerator for a few hours to allow the flavors to meld better.

Nutrition Facts

Serving size	(1324.2g)

Amount per serving	% Daily Value*
Calories	1045.0

Total Fat 60.9g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2492.9mg	0%
Total Carbohydrate 124.6g	0%
Dietary Fiber 37.6g	0%
Total Sugars 23.5g
Protein 27.0g	0%

Vitamin D 0IU	0%
Calcium 695.1mg	0%
Iron 22.4mg	0%
Potassium 3555.2mg	0%

*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: 47.5%

Protein: 9.4%

Carbs: 43.2%