Tabouli salad

Discover the refreshing and vibrant flavors of our Tabouli Salad! Made with wholesome bulgur, fresh parsley, aromatic spearmint, crunchy scallions, juicy tomatoes, and a zesty lemon dressing with olive oil and cumin. Perfect for a light lunch or a healthy side dish. Ready in just minutes, this Mediterranean classic is a nutritious delight!

  • 24 Mar 2025
  • Cook time 0 min
  • Prep time 20 min
  • 6 Servings
  • 8 Ingredients

Tabouli salad

Tabouli salad, a classic Middle Eastern dish, is a refreshing and vibrant meal that is packed with fresh herbs and vegetables. This simple yet flavorful recipe features the nutty taste of bulgur combined with the zesty accents of lemon and spearmint, making it a perfect dish for warm weather or as a side to complement any meal.

Ingredients:

1 cup bulgur
150g
1 bunch fresh parsley
54g
1/2 cup parsley
44g
1 cup scallions
50g
2 tomatoes
260g
2 tbsp olive oil
27g
1 lemon
110g
1 tsp ground cumin
3g

Instructions:

1. Prepare the Bulgur:
- Place 1 cup of bulgur in a large bowl.
- Pour 1 cup of boiling water over the bulgur.
- Let it sit for around 20-30 minutes until the bulgur absorbs the water and becomes tender. Fluff with a fork. Note: You can drain any excess water if necessary.
2. Chop the Vegetables:
- Chop the parsley and spearmint finely. Discard any large stems you encounter.
- Thinly slice the scallions, using both the white and green parts.
- Dice the tomatoes into small, bite-sized pieces.
3. Mix the Salad:
- Once the bulgur has cooled to room temperature, add the chopped parsley, spearmint, scallions, and tomatoes to the bowl.
- If you prefer a finer texture, you can give the mixture a rough chop with a large knife at this point.
4. Prepare the Dressing:
- In a small bowl, mix together 2 tbsp of olive oil, the juice and zest of 1 lemon, and 1 tsp of ground cumin. Stir well to combine.

5. Combine Everything:
- Pour the dressing over the bulgur and vegetable mixture.
- Toss everything together gently to ensure the bulgur and vegetables are evenly coated with the dressing.
6. Season and Serve:
- Add salt and pepper to taste, and give the salad one final toss.
- Let the salad sit for at least 30 minutes before serving to allow the flavors to meld together. This step is optional but recommended.
7. Enjoy:
- Serve the Tabouli salad chilled or at room temperature as a refreshing side dish or a light main course.

Tips:

- For a quicker preparation, you can soak the bulgur in hot water for about 20 minutes instead of cooking it.

- Make sure to finely chop all herbs and vegetables to ensure every bite is full of flavor.

- Allow the salad to rest in the refrigerator for at least 30 minutes before serving to let the flavors meld together.

Making Tabouli salad is an enjoyable and easy process that results in a light, nutritious, and flavorful dish. Whether served as an appetizer, side dish, or even a main course, this recipe is sure to impress with its fresh and zesty taste. Enjoy your homemade Tabouli salad as a healthy addition to any meal!

Nutrition Facts
Serving Size120 grams
Energy
Calories 110kcal5%
Protein
Protein 4.08g3%
Carbohydrates
Carbohydrates 24g7%
Fiber 4.66g12%
Sugar 2.27g2%
Fat
Fat 5g6%
Saturated 0.73g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 60ug6%
Choline 13mg2%
Vitamin B1 0.10mg8%
Vitamin B2 0.05mg4%
Vitamin B3 1.71mg11%
Vitamin B6 0.15mg9%
Vitamin B9 30ug8%
Vitamin B12 0.00ug0%
Vitamin C 27mg32%
Vitamin E 0.36mg2%
Vitamin K 150ug129%
Minerals
Calcium, Ca 36mg3%
Copper, Cu 0.14mg15%
Iron, Fe 1.76mg16%
Magnesium, Mg 55mg13%
Phosphorus, P 100mg8%
Potassium, K 340mg10%
Selenium, Se 0.68ug1%
Sodium, Na 13mg1%
Zinc, Zn 0.71mg6%
Water
Water 77g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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