Tabbouleh Wheat and Herb Salad

Bursting with fresh herbs and vibrant flavors, this Tabbouleh Wheat and Herb Salad is a Mediterranean-inspired classic that’s as healthy as it is delicious. Combining tender fine bulgur wheat with finely chopped parsley, refreshing mint, juicy tomatoes, crisp cucumber, and zesty scallions, this salad delivers a perfect balance of textures and tastes. Tossed in a simple yet tangy dressing of extra virgin olive oil and fresh lemon juice, every bite is bright and satisfying. Ready in just 20 minutes and requiring no cooking, this plant-based, nutrient-packed dish is perfect as a light main course, a refreshing side, or part of a mezze platter served with hummus, pita, or grilled meats. Whether served chilled or at room temperature, this tabbouleh recipe is sure to become a favorite for its simplicity, versatility, and bold Mediterranean flavors.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup fine bulgur wheat
• 1 cup boiling water
• 2 cups fresh parsley, finely chopped
• 0.5 cup fresh mint leaves, finely chopped
• 2 ripe tomatoes, diced
• 1 English cucumber, diced
• 3 scallions, finely sliced
• 0.25 cup extra virgin olive oil
• 0.25 cup fresh lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Place the bulgur wheat in a large heatproof bowl. Pour the boiling water over the bulgur, stir, and cover the bowl with a plate or plastic wrap.

Step 2

Let the bulgur wheat sit for 10-15 minutes until it absorbs the water and becomes tender. Fluff it with a fork to separate the grains.

Step 3

In the meantime, prepare the vegetables and herbs. Finely chop the parsley and mint, dice the tomatoes and cucumber, and slice the scallions.

Step 4

Once the bulgur has cooled to room temperature, add the parsley, mint, diced tomatoes, cucumber, and scallions to the bowl.

Step 5

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

Step 6

Pour the dressing over the bulgur mixture and toss well to combine, ensuring all the ingredients are evenly coated.

Step 7

Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.

Step 8

Cover and refrigerate the tabbouleh for at least 30 minutes before serving to allow the flavors to meld together.

Step 9

Serve chilled or at room temperature as a light meal or a side dish alongside grilled meats, pita bread, or hummus.

Nutrition Facts

Serving size	(1674.2g)

Amount per serving	% Daily Value*
Calories	1526.1

Total Fat 65.0g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2705.6mg	0%
Total Carbohydrate 226.9g	0%
Dietary Fiber 68.9g	0%
Total Sugars 28.0g
Protein 51.9g	0%

Vitamin D 0IU	0%
Calcium 1630.6mg	0%
Iron 44.4mg	0%
Potassium 7209.8mg	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: 34.4%

Protein: 12.2%

Carbs: 53.4%