Tabbouleh Salad Recipe

This tabbouleh recipe is a game-changer for me because it’s bursting with fresh flavors that remind me of summer and it’s super easy to make with major healthy vibes. Plus, it’s the perfect dish when I want to impress my friends at a potluck with something vibrant and delicious!

I enjoy the vibrant tastes of tabbouleh salad. With bulgur wheat perched right at the edge between grain and vegetable, and with barely enough space for a hundred thousand little wheat berries, I find it hard to call tabbouleh anything other than fresh.

Fresh ingredients—plenty of parsley and mint, juicy tomatoes, and crunchy cucumbers—are simply cut, dressed, and served with a squeeze of (in my case, reconstituted) lemon juice. This is a salad about the state of the ingredients.

And even when the state of the ingredients is less than stellar, this is a salad that feeds the soul.

Ingredients

• Bulgur Wheat: Rich in fiber; provides a hearty texture and nutty flavor.
• Fresh Parsley: High in vitamins A and C; adds a fresh, vibrant taste.
• Fresh Mint Leaves: Offers a refreshing, cooling flavor; aids digestion.
• Tomatoes: Source of vitamins C and K; adds juiciness and natural sweetness.
• Cucumber: Low in calories; adds crunch and hydration.
• Lemon Juice: Rich in vitamin C; adds a zesty, tangy flavor.
• Olive Oil: Contains healthy fats; enhances richness and flavor.

Ingredient Quantities

• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 1 cup finely chopped fresh parsley
• 1/2 cup finely chopped fresh mint leaves
• 2 medium tomatoes, diced
• 1 medium cucumber, diced
• 1/4 cup finely chopped green onions
• 1/4 cup freshly squeezed lemon juice
• 1/4 cup extra-virgin olive oil
• Salt to taste
• Black pepper to taste

Instructions

1. In a big bowl, blend the bulgur with the boiling water. Cover and let sit for about 20-30 minutes or until the bulgur is tender and has absorbed the water. Fluff with a fork.

2. As the bulgur soaks, chop the parsley and mint leaves very fine, and then dice the tomatoes and cucumber. Chop the green onions very fine, too. This is your prep work.

3. Let the bulgur cool fully to room temperature after it has soaked up all the water.

4. Incorporate the parsley, mint, chopped and diced tomatoes, diced cucumber, and sliced green onion into the bulgur, which has cooled down after being cooked.

5. In a small bowl, stir together the lemon juice and olive oil to make a dressing.

6. Drizzle the dressing over the salad mixture.

7. Add salt and black pepper to the salad and make it tasty.

8. Combine everything gently but thoroughly.

9. Allow the flavors to meld in the tabbouleh for about 10-15 minutes.

10. Present the tabbouleh as a cool side dish or a light meal. Enjoy!

Equipment Needed

1. Large bowl
2. Measuring cups
3. Fork
4. Cutting board
5. Chef’s knife
6. Small bowl
7. Stirring spoon or whisk
8. Serving dish or plate

FAQ

• Q: Can I use quinoa instead of bulgur wheat?A: Certainly, quinoa can be used instead of bulgur wheat. Prepare the quinoa as per the cooking instructions on the package, and then fold it into the salad.
• Q: How long will tabbouleh last in the refrigerator?A: Tabbouleh can be kept in the refrigerator for up to 3 days, stored in an airtight container.
• Q: Is this recipe gluten-free?A: Traditional tabbouleh contains bulgur wheat, which is not gluten-free. Using gluten-free grains such as quinoa makes it suitable for a gluten-free diet.
• Q: Can I add other vegetables or ingredients?A. Yes, you have the option of customizing tabbouleh by including ingredients such as bell peppers, radishes, or chickpeas, which could grant it more flavor and texture.
• Q: Can I prepare this recipe in advance?A: Yes, a few hours ahead, prepare tabbouleh. It actually tastes better when sitting in the refrigerator for a while, as the flavors meld together.
• Q: What is the best way to chop herbs for tabbouleh?A: Use a sharp knife to chop herbs such as parsley and mint very finely. Do not chop too roughly or you will bruise the herbs, which would adversely affect their taste and make them less fresh.

Substitutions and Variations

Bulgur wheat can be replaced with either quinoa or couscous.
Fresh cilantro or flat-leaf parsley can be used in place of fresh parsley.
Basil or dill can be substituted for fresh mint leaves.
Cherry tomatoes or sun-dried tomatoes (if rehydrated) can serve as substitutes for tomatoes.
Zucchini or bell pepper can substitute for cucumber if you want a different texture.

Pro Tips

1. Toast the Bulgur: Before soaking, lightly toast the bulgur wheat in a dry pan over medium heat for a few minutes until fragrant. This adds a nutty flavor to the dish.