Tabboulehlebanese Wheat Salad
A vibrant Lebanese wheat salad featuring bulgur, fresh herbs, and tomatoes, dressed with lemon and olive oil—perfect for light, healthy meals or gatherings.
Ingredients
Instructions
- Rinse the bulgur well and cover with fresh cold water to soak for about 30 minutes while you chop the vegetables.
- When the bulgur grains are nicely plump, drain them, squeezing out as much water as you can between your hands.
- In a large bowl, combine the soaked bulgur, finely chopped parsley, chopped mint leaves, chopped green onions, and diced tomatoes.
- Squeeze the juice of one lemon over the mixture.
- Drizzle with 1/2 cup of extra-virgin olive oil and toss well to combine.
- Adjust seasoning with salt and pepper if desired, then serve.
Tips & Substitutions
To enhance the flavors, let the salad sit for about 30 minutes before serving; this allows the bulgur to absorb the lemon juice and olive oil. If you want a gluten-free option, substitute bulgur with quinoa. Fresh herbs are essential, so use only the freshest parsley and mint. You can also add diced cucumber for extra crunch, if desired.
Serving Suggestions
Serve this tabbouleh salad as a side dish to grilled meats or as part of a Mediterranean-inspired spread. It pairs beautifully with dishes like the Zesty Tomato Salad or the Bulgar Primavera Salad(Tabouli). For a light lunch, enjoy it in a wrap with hummus and additional veggies.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, but the salad may become soggy over time. To refresh, add a splash of lemon juice and a drizzle of olive oil before serving again.
Nutrition & Diet Analysis (per serving)
Each serving of Tabboulehlebanese Wheat Salad contains roughly 449 calories, with 2g protein, 12g carbohydrates, and 45g fat. It is an excellent source of vitamin C (44% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 1820mg per serving (79% 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 prepare tabbouleh in advance?
Yes, you can prepare tabbouleh a few hours ahead of time. However, it’s best to add the tomatoes and dressing just before serving to prevent the salad from becoming too soggy. If you need to make it a day in advance, consider keeping the components separate until you're ready to serve.
What can I substitute for bulgur?
If you can't find bulgur, quinoa is a great gluten-free alternative that will give a similar texture. You can also use couscous, though it will change the flavor slightly. Just ensure whatever you use is cooked according to package instructions before mixing it with the salad ingredients.
How do I make tabbouleh spicier?
To add some heat to your tabbouleh, consider incorporating finely chopped jalapeños or a pinch of red pepper flakes into the mix. You can also serve it alongside a spicy sauce or drizzle some harissa over individual servings for a flavorful kick.
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).