Soy-Free Taboule

Bright, fresh, and bursting with wholesome ingredients, this Soy-Free Taboule is a healthy twist on the classic Mediterranean salad. Made with tender bulgur wheat as the base, it’s packed with vibrant parsley, refreshing mint, juicy tomatoes, crisp cucumbers, and zesty green onions. A simple dressing of lemon juice, olive oil, salt, and pepper ties it all together, creating a perfectly balanced dish that’s light, tangy, and satisfying. Ready in just 20 minutes of prep time and requiring no cooking, this soy-free recipe is an excellent choice for meal prep, picnics, or as a flavorful side dish. Whether you’re searching for a healthy salad recipe, a soy-free alternative, or a Mediterranean-inspired delight, this taboule checks all the boxes!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup Bulgur wheat
• 1 cup Boiling water
• 2 cups Fresh parsley, finely chopped
• 0.5 cup Fresh mint, finely chopped
• 2 medium Tomatoes, diced
• 1 small Cucumber, diced
• 3 stalks Green onions, thinly sliced
• 0.25 cup Lemon juice
• 0.25 cup Olive oil
• 0.5 teaspoons Salt
• 0.25 teaspoons Ground black pepper

Directions

Step 1

Place the bulgur wheat in a large bowl that is heat-safe.

Step 2

Pour the boiling water over the bulgur. Cover the bowl with a plate or plastic wrap, and let it sit for about 10-15 minutes, or until the bulgur has absorbed the water and is tender.

Step 3

Fluff the bulgur with a fork and allow it to cool to room temperature.

Step 4

While the bulgur is cooling, prepare your vegetables and herbs by finely chopping the parsley, mint, tomatoes, cucumber, and green onions.

Step 5

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

Step 6

Once the bulgur has cooled, combine it with the chopped parsley, mint, tomatoes, cucumber, and green onions in a large mixing bowl.

Step 7

Pour the dressing over the mixture and toss everything to combine thoroughly.

Step 8

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

Step 9

Chill the taboule in the refrigerator for at least 30 minutes before serving to let the flavors meld.

Nutrition Facts

Serving size	(1534.6g)

Amount per serving	% Daily Value*
Calories	1466.8

Total Fat 64.5g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 1518.9mg	0%
Total Carbohydrate 207.2g	0%
Dietary Fiber 64.3g	0%
Total Sugars 22.3g
Protein 48.6g	0%

Vitamin D 0IU	0%
Calcium 1522.4mg	0%
Iron 47.6mg	0%
Potassium 6552.0mg	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: 36.2%

Protein: 12.1%

Carbs: 51.7%