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Zack

Tabouli salad

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Tabbouli salad is a fresh Middle Eastern herb salad made with parsley, mint, tomatoes, bulgur, lemon juice, and olive oil.
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Prep Time 20 minutes
Total Time 20 minutes
Servings: 4
Calories: 467
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 cups fresh parsley very finely chopped (flat-leaf preferred)
  • ¼ cup fresh mint finely chopped
  • 2 ripe tomatoes finely diced
  • 2 –3 tablespoons fine bulgur wheat
  • 3 tablespoons fresh lemon juice or more to taste
  • 3 tablespoons extra-virgin olive oil
  • Salt to taste
  • Optional Add-Ins
  • 1 tablespoon finely minced green onion
  • Pinch of allspice or cinnamon

Equipment

Salad Bowl

Method
 

  1. Prepare the Bulgur
  2. Place bulgur in a small bowl.
  3. Cover with lemon juice and let soften 10 minutes. (No cooking needed.)
  4. Chop the Greens
  5. Finely chop parsley and mint.
  6. This step matters the finer the chop, the better the texture.
  7. Combine
  8. In a large bowl, combine parsley, mint, tomatoes, and softened bulgur.
  9. Dress the Salad
  10. Drizzle with olive oil and add salt.
  11. Toss gently until everything is evenly coated.
  12. Taste & Adjust
  13. Adjust lemon, olive oil, or salt as needed.
  14. Tabbouli should taste bright, lemony, and fresh.
  15. Serve
  16. Serve immediately or chill briefly.
  17. Best enjoyed fresh.

Nutrition

Calories: 467kcalCarbohydrates: 19gProtein: 6gFat: 44gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 31gSodium: 84mgPotassium: 1312mgFiber: 8gSugar: 7gVitamin A: 12636IUVitamin C: 197mgCalcium: 218mgIron: 9mg

Notes

Grow-it-yourself: parsley and mint thrive in pots and small gardens.
More lemon than oil: traditional tabbouli leans heavily on lemon.
Gluten-free option: replace bulgur with finely chopped cucumber or quinoa.
Keeps short: best eaten the same day.

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