|Nutrition Facts (per serving)|
|Servings: 6 to 8|
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||12%|
|Saturated Fat 1g||6%|
|Total Carbohydrate 9g||3%|
|Dietary Fiber 2g||8%|
|Total Sugars 3g|
|Vitamin C 15mg||76%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Tabbouleh is a Lebanese vegetarian salad that features cracked wheat bulgur, parsley, and tomatoes. This tabbouleh salad—aka tabouli—also includes a bright garlic-mint dressing, adding another layer of flavor. Feel free to play around with the proportions, especially the vegetables and herbs; many versions feature a lot more parsley than bulgur (we're talking three big bunches) for a greener salad. This salad is traditionally served with falafel, hummus, and pita bread but is also delicious on its own as a light lunch.
Click Play to See This Classic Tabbouleh Salad Recipe Come Together
"I love a good healthy salad and this full flavored one doesn't disappoint. You can try all sorts of variations based on what you have on hand or what vegetables are in season. In the summer it's tomatoes and cucumbers but in the fall you can opt to add in squash instead." —Carrie Parente
1 cup cracked wheat bulgur
1 teaspoon fine sea salt, divided
1 1/2 cups boiling water
1 clove garlic
1/3 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup fresh mint leaves
1/2 teaspoon freshly ground black pepper
1 bunch flat-leaf parsley
1 English or hothouse cucumber
Steps to Make It
Gather the ingredients.
Put the bulgur in a medium bowl and sprinkle it with 1/2 teaspoon of the salt. Add the boiling water, cover, and let sit for 20 minutes (or up to 60 minutes depending on the brand) until softened.
While the bulgar sits, make the dressing. Pulse the garlic in a food processor until minced, then add the olive oil and lemon juice and whirl into a dressing-like consistency. Or, whirl the olive oil, lemon juice, and garlic in a blender.
Add the mint leaves, the remaining 1/2 teaspoon salt, and the pepper. Blend until the mint leaves are well worked into the dressing and the dressing is more or less smooth. Taste and add more salt and pepper, if you like.
Remove the parsley leaves from the stems; discard the stems or save them for another use. Roughly chop the leaves. Core, seed, and chop the tomatoes. Peel, seed, and chop the cucumber. Set aside.
Check the bulgur: It should have absorbed all of the water, but there may be a bit in the bottom of the bowl. It should also be tender to the bite. If it's not, stir, cover, and let sit for 10 more minutes. If it's tender and there's water in the bowl, either drain the bulgur in a fine-mesh sieve or lift it out with a slotted spoon and into a separate bowl.
Pour the dressing over the bulgur and toss to combine well. Add the parsley and toss to combine well. Add the tomatoes and cucumber and stir to mix.
Serve immediately or cover and chill (up to overnight). Enjoy.
- Removing the seeds from the cucumber will keep the final salad from becoming too watery and also mitigates any bitterness.
- If you do chill the salad, know that it will taste a bit better and brighter if you let it sit at room temperature for at least 30 minutes before serving.
- If you want to make this salad ahead of time, you should wait and chop and add the tomatoes at the last minute since tomatoes lose their flavor when chilled.
- Use quinoa instead of bulgur for a protein-packed and gluten-free version.
- Use couscous instead of bulgur for a lighter texture in the salad.
- Top with 1/2 cup crumbled feta cheese for a creamy yet salty hit.
- Stir in a can of drained and rinsed chickpeas.
- Add 1/3 cup chopped pitted black olives for a deeper flavor.
Is tabbouleh healthy?
This Middle Eastern salad is very good for you. The bulgur contributes protein and fiber while the vegetables and herbs bring vitamins and minerals to the dish. The olive oil in the dressing offers some heart-healthy fat.