Tabbouleh Salad(No Mayonnaise)
A refreshing Mediterranean salad featuring bulghur wheat, fresh vegetables, herbs, and zesty lemon dressing, perfect for light lunches or as a side for grilled dishes.
Ingredients
Instructions
- In a saucepan, pour boiling water over the bulghur wheat and stir.
- Place over low heat, cover, and cook for 20 minutes or until water is absorbed.
- Chill the cooked wheat before combining with other ingredients.
- Finely chop the onion, cucumber, parsley, and tomatoes.
- In a large bowl, combine the cooled bulghur wheat with chopped vegetables and herbs.
- Add lemon juice, salad oil, salt, and pepper to taste.
- Mix well and serve chilled.
Tips & Substitutions
For a more flavorful salad, consider adding finely diced bell peppers or radishes for crunch. If you can't find bulghur wheat, quinoa or couscous can serve as suitable substitutes. Adjust the amount of lemon juice based on your taste preference; a little extra can brighten up the flavors. Fresh mint can elevate the taste further, so feel free to use it instead of dried.
Serving Suggestions
Tabbouleh salad is a refreshing side dish that pairs beautifully with grilled meats like marinated swordfish with black bean salsa or as part of a mezze platter alongside hummus and oven roasted peppers. Serve it on a bed of lettuce or with pita bread for a light, healthy meal. It's also a great option for picnics or potlucks.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. The flavors will meld over time, making it even tastier. For best results, serve it cold straight from the fridge. Avoid reheating, as the salad is best enjoyed chilled and fresh.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbouleh Salad(No Mayonnaise) contains roughly 383 calories, with 5g protein, 33g carbohydrates, and 27g fat. It is a good source of vitamin C (18% of the Daily Value) and iron (10% of the Daily Value). Note that it is relatively high in sodium, at 2169mg per serving (94% 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 salad ahead of time?
Yes, you can prepare tabbouleh salad a few hours in advance. Just keep it refrigerated until serving. However, if you're making it the day before, consider adding the tomatoes right before serving to prevent them from becoming mushy.
What can I use instead of bulghur wheat?
If bulghur wheat isn't available, quinoa is an excellent gluten-free alternative. It has a similar texture and absorbs flavors well. Just cook it according to package instructions and let it cool before mixing with the other ingredients.
Is tabbouleh salad vegan?
Yes, tabbouleh salad is entirely vegan as it consists of vegetables, herbs, and grains dressed with olive oil and lemon juice. It's a fantastic option for plant-based diets, making it a great complement to various Mediterranean recipes.
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).