Description
A bright and refreshing Middle Eastern salad made with finely chopped parsley, mint, tomatoes, and bulgur, all tossed in a zesty lemon and olive oil dressing. This tabbouleh is light, healthy, and bursting with fresh flavor—perfect as a side or a light meal on its own.
Ingredients
½ cup (90 g) bulgur
2 bunches fresh flat-leaf parsley, finely chopped (about 3 packed cups)
¼ cup (5 g) fresh mint leaves, finely chopped
2 medium tomatoes, finely diced
2 spring onions (scallions), finely sliced
⅓ cup (80 ml) extra-virgin olive oil
3 tbsp fresh lemon juice
¼ tsp sea salt flakes
¼ tsp freshly cracked black pepper
Instructions
- Place the bulgur in a heatproof bowl and pour over enough boiling water to cover it by about 1 cm (½ inch). Soak for 10–15 minutes until tender, then drain any excess water and fluff with a fork.
- While the bulgur soaks, finely chop the parsley, mint, tomatoes, and spring onions.
- Combine the drained bulgur, herbs, and vegetables in a large mixing bowl.
- Add olive oil, lemon juice, salt, and pepper, then toss until well mixed.
- Let rest for 15–30 minutes before serving to allow the flavors to develop, or chill until ready to serve.
Notes
Use quinoa instead of bulgur for a gluten-free version.
Add diced cucumber or pomegranate seeds for extra freshness and texture.
Adjust lemon juice and olive oil to taste.
Tastes even better after chilling for a few hours.
Store in an airtight container in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 cup
- Calories: 190
- Sugar: 2g
- Sodium: 180mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg
