Tabboulen Salad
A fresh, vibrant Middle Eastern salad featuring bulgar wheat, tomatoes, herbs, and lemon, perfect for light meals, picnics, or as a side dish to grilled meats.
Ingredients
Instructions
- Place bulgar wheat and water in a large bowl and let soak for at least 1 hour; drain.
- Add chopped tomatoes, chopped parsley, minced scallion or onion, chopped cukes, lemon juice, salt, and crushed mint; toss well.
- Just before serving, stir in olive oil or regular oil.
- Serve on Romaine lettuce.
Tips & Substitutions
For a heartier version, consider adding canned chickpeas or cooked quinoa for extra protein. If fresh herbs are unavailable, dried parsley and mint can be used, but reduce the amount to avoid overpowering the dish. To enhance flavor, let the salad sit for at least 30 minutes after combining the ingredients, allowing the flavors to meld. This tabbouleh pairs beautifully with Mediterranean recipes.
Serving Suggestions
Tabbouleh salad is delightful served on a bed of Romaine lettuce or alongside grilled meats, making it a refreshing side dish. It also pairs well with dishes like Green Pepper Saute or Artichokes In Wine Sauce. For a complete meal, serve it with pita bread and hummus for a balanced vegetarian platter.
Storage & Reheating
Store leftover tabbouleh in an airtight container in the refrigerator for up to 3 days. If the salad appears dry after storage, add a splash of olive oil or lemon juice before serving. It's best served cold, so you may not need to reheat; simply toss it again before enjoying.
Nutrition & Diet Analysis (per serving)
Each serving of Tabboulen Salad contains roughly 231 calories, with 12g protein, 29g carbohydrates, and 10g fat. It is an excellent source of iron (96% of the Daily Value), vitamin C (93% of the Daily Value), and potassium (49% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1968mg per serving (86% 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, tabbouleh can be made a day in advance. Just keep it refrigerated to maintain freshness. The flavors will develop overnight, making it even tastier. However, wait to add the olive oil until just before serving to prevent sogginess.
Is tabbouleh gluten-free?
Traditional tabbouleh is not gluten-free because it contains bulgar wheat, which is made from whole wheat. For a gluten-free version, substitute bulgar with quinoa or cauliflower rice, which will provide a similar texture while keeping the dish gluten-free.
What can I use instead of parsley?
If you're not a fan of parsley, fresh cilantro can be a great alternative, lending a different flavor profile to the dish. However, if you're looking for a milder taste, consider using spinach or a mix of greens along with mint to maintain the freshness of the salad.
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).