Tabbouleh (Cracked Wheat Salad)
A vibrant, fresh cracked wheat salad with parsley, scallions, and tomatoes, dressed with lemon and corn oil—perfect as an appetizer, side, or light meal for any occasion.
Ingredients
Instructions
- Place bulgur in a large bowl, cover with cold water, and let soak for 10 minutes.
- Drain the soaked bulgur.
- Add chopped parsley, scallions, cubed tomatoes, lemon juice, corn oil, salt, pepper, and red pepper if desired.
- Mix until well blended.
- Serve on lettuce.
Tips & Substitutions
For the best flavor, use fresh parsley and ripe tomatoes. If bulgur is unavailable, quinoa or couscous can be good substitutes. Adjust the acidity by adding more or less lemon juice to suit your taste. For a spicy kick, consider adding diced jalapeños or a sprinkle of cayenne pepper. This tabbouleh can also be enhanced with ingredients like diced cucumber or mint for added freshness.
Serving Suggestions
Tabbouleh is a versatile dish that pairs beautifully with grilled meats or as part of a mezze platter alongside Easy Marinated Mushrooms and Cucumber And Feta Salad. Serve it on a bed of lettuce or inside pita bread for a refreshing wrap. This salad also works well as a side for Mediterranean recipes or as a light lunch on its own.
Storage & Reheating
Leftover tabbouleh can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will deepen as it sits, making it a great make-ahead dish. If the salad becomes too dry after refrigeration, you can refresh it with a little extra lemon juice and olive oil before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbouleh (Cracked Wheat Salad) contains roughly 372 calories, with 3g protein, 24g carbohydrates, and 31g fat. It is an excellent source of vitamin C (104% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 605mg per serving (26% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make tabbouleh ahead of time?
Yes, tabbouleh can be made a few hours in advance or even the day before. Just remember to store it in the refrigerator to keep it fresh. The flavors will meld beautifully, but if you find it dry, add a splash of lemon juice and olive oil right before serving.
Is tabbouleh gluten-free?
Traditional tabbouleh is made with bulgur, which contains gluten. However, you can easily make a gluten-free version by substituting bulgur with quinoa or another gluten-free grain. This will maintain the salad's texture while making it suitable for gluten-sensitive diets.
What can I add to tabbouleh for extra flavor?
You can enhance the flavor of your tabbouleh by adding ingredients like diced cucumbers, chopped mint, or even a touch of pomegranate seeds for sweetness. A drizzle of Rosemary Dressing can also elevate the dish, giving it a unique twist while complementing its fresh ingredients.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).