Tabbouleh Armenian Cracked Wheat Salad

Bright, refreshing, and bursting with flavor, Tabbouleh Armenian Cracked Wheat Salad is a wholesome dish that’s perfect for warm-weather meals or year-round healthy eating. Made with tender fine bulgur wheat soaked to perfection, this salad is a vibrant medley of fresh parsley, mint, green onions, tomatoes, and cucumber, all tossed in a zesty lemon and olive oil dressing seasoned with fragrant cumin. Ready in just 25 minutes with no cooking required, this nutrient-packed side dish is ideal to pair with grilled meats, fish, or falafel, or to enjoy as a satisfying plant-based meal on its own. Its balance of bright herbs, tangy citrus, and hearty bulgur makes this tabbouleh recipe a Middle Eastern-inspired classic that’s as delicious as it is easy to prepare.

Nutriscore Rating: 81/100

Prep Time:25 mins

Cook Time:0 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup fine bulgur wheat
• 1 cup hot water
• 2 cups parsley, finely chopped
• 0.5 cup fresh mint, finely chopped
• 3 stalks green onions, finely sliced
• 2 medium ripe tomatoes, finely diced
• 1 medium cucumber, finely diced
• 0.25 cup fresh lemon juice
• 0.25 cup extra virgin olive oil
• 0.5 teaspoon ground cumin
• 1 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Add the fine bulgur wheat to a large mixing bowl and pour the hot water over it. Cover the bowl and let the bulgur soak for 10-15 minutes, or until the water is fully absorbed and the grains are tender. Fluff with a fork to separate the grains.

Step 2

While the bulgur is soaking, chop the parsley, mint, green onions, tomatoes, and cucumber, and set them aside.

Step 3

Once the bulgur is ready, add the chopped parsley, mint, green onions, tomatoes, and cucumber to the bowl. Mix well to combine.

Step 4

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

Step 5

Pour the dressing over the salad and toss everything together thoroughly to ensure the flavors are evenly distributed.

Step 6

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

Step 7

Chill the salad in the refrigerator for at least 15-20 minutes before serving to allow the flavors to meld.

Step 8

Serve the Tabbouleh as a side dish with grilled meats, fish, or falafel, or enjoy it on its own as a light and nutritious meal.

Nutrition Facts

Serving size	(1760.7g)

Amount per serving	% Daily Value*
Calories	1537.6

Total Fat 65.2g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2718.6mg	0%
Total Carbohydrate 229.8g	0%
Dietary Fiber 68.7g	0%
Total Sugars 25.8g
Protein 53.2g	0%

Vitamin D 0IU	0%
Calcium 1598.5mg	0%
Iron 69.1mg	0%
Potassium 6939.8mg	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: 34.1%

Protein: 12.4%

Carbs: 53.5%