Description
This vibrant Tabouli Salad is a refreshing Middle Eastern dish featuring bulgur wheat, fresh parsley, mint, tomatoes, and cucumbers tossed in a zesty lemon and olive oil vinaigrette. Perfect as a light lunch or side dish, it’s packed with fresh herbs and bright flavors that marry beautifully when chilled.
Ingredients
Scale
Vinaigrette
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice (about 1 lemon)
- Zest of 1 lemon
- 2 cloves garlic, crushed or minced
- 1 teaspoon salt
- 1/4 teaspoon nutmeg
- 1/2 teaspoon chili powder
Salad
- 1/2 cup bulgur wheat
- 2 bunches Italian parsley (flat leaf), thick stems removed and finely minced, about 2 cups
- 1/2 cup green onions, finely chopped (about 4 green onions)
- 15 mint leaves, finely chopped
- 4 Roma tomatoes, finely chopped
- 1 cup English cucumber, finely chopped (about 1/2 of a large cucumber)
Instructions
- Cook the bulgur wheat: Rinse the bulgur wheat using a fine mesh strainer to remove any impurities. Cook the bulgur following the package instructions, then drain off any excess water to prevent sogginess.
- Prepare the vinaigrette: In a bowl, whisk together the lemon juice and extra virgin olive oil. Add the lemon zest, crushed garlic, salt, nutmeg, and chili powder. Whisk thoroughly until well combined.
- Combine bulgur and vinaigrette: Stir the prepared vinaigrette into the cooked and strained bulgur wheat until it is evenly coated, ensuring the flavors are well absorbed.
- Add fresh vegetables and herbs: Wash, finely chop, and add the Italian parsley, green onions, mint leaves, Roma tomatoes, and English cucumber to the bulgur mixture. Stir everything together until fully incorporated.
- Chill and serve: Cover the salad and refrigerate for about 30 minutes to allow the flavors to meld. The salad can be eaten immediately if short on time, but chilling improves the taste and texture.
Notes
- Use organic ingredients whenever possible for the best freshness and flavor.
- Choose ripe but firm Roma tomatoes to avoid a watery salad.
- Rinse bulgur wheat thoroughly in a fine mesh strainer before cooking.
- Allowing the salad to sit refrigerated for 30 minutes enhances the blending of flavors but is not mandatory.
Nutrition
- Serving Size: 1 cup
- Calories: 190
- Sugar: 3g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg
