Tabouli Lebanese Bulghur Parsley and Mint Salad
Vibrant, refreshing, and bursting with Mediterranean flavors, Tabouli Lebanese Bulghur Parsley and Mint Salad is a quintessential Middle Eastern dish that combines simple ingredients with bold results. This gluten-free-friendly recipe features fine bulghur wheat soaked to perfection and mingled with a garden-fresh medley of aromatic parsley, cooling mint, juicy tomatoes, and crisp green onions. Tossed in a zesty dressing of extra virgin olive oil and freshly squeezed lemon juice, this tabouli salad offers a balanced blend of tangy and earthy notes. Ready in just 30 minutes with no cooking required, it’s the perfect healthy side dish or light, plant-based main course. Serve it slightly chilled or at room temperature for a wholesome addition to your next meal or mezze spread!
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Ingredients
- 1 cup fine bulghur wheat
- 0.75 cup boiling water
- 2 bunches fresh parsley, finely chopped
- 0.5 bunch fresh mint leaves, finely chopped
- 3 medium ripe tomatoes, finely diced
- 3 green onions, finely sliced
- 0.25 cup extra virgin olive oil
- 0.25 cup fresh lemon juice
- 1 teaspoon salt
- 0.25 teaspoon ground black pepper
Directions
Step 1
Place the bulghur wheat in a large mixing bowl.
Step 2
Pour the boiling water over the bulghur, stir gently, and cover the bowl with a clean kitchen towel. Let it sit for 15-20 minutes, or until the bulghur has absorbed the water and softened.
Step 3
Meanwhile, finely chop the parsley, mint leaves, tomatoes, and green onions. Set aside.
Step 4
Once the bulghur is ready, fluff it with a fork to separate the grains.
Step 5
Add the chopped parsley, mint, tomatoes, and green onions to the bulghur. Mix well to combine.
Step 6
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Step 7
Pour the dressing over the salad and toss thoroughly to ensure everything is evenly coated.
Step 8
Taste and adjust the seasoning if needed, adding more salt, lemon juice, or olive oil to taste.
Step 9
Let the tabouli sit for 10-15 minutes before serving to allow the flavors to meld together.
Step 10
Serve at room temperature or slightly chilled as a side dish or a light main course.
Nutrition Facts
| Serving size | (1063.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1318.5 |
| Total Fat 60.8g | 0% |
| Saturated Fat 8.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2491.0mg | 0% |
| Total Carbohydrate 185.3g | 0% |
| Dietary Fiber 48.5g | 0% |
| Total Sugars 16.0g | |
| Protein 34.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 496.4mg | 0% |
| Iron 15.1mg | 0% |
| Potassium 3153.3mg | 0% |
Source of Calories