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Tabouli Salad

Tabouli Salad
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Tabouli Salad is a refreshing and vibrant Middle Eastern dish featuring fresh parsley, bulgur wheat, mint, and tomatoes, combined with tangy lemon juice and extra-virgin olive oil. Perfect for summer, this healthy salad is quick to prepare, packed with nutrients, and easily customizable to suit dietary preferences.

Ingredients

Scale

Salad Ingredients

  • 1 cup bulgur wheat
  • 2 cups fresh parsley, finely chopped
  • 1/2 cup fresh mint leaves, finely chopped
  • 2 medium tomatoes, diced
  • 3 green onions, thinly sliced

Dressing

  • 1/4 cup freshly squeezed lemon juice
  • 1/4 cup extra-virgin olive oil
  • Salt, to taste
  • Freshly ground black pepper, to taste

Optional Variations

  • Quinoa (to substitute bulgur for gluten-free option)
  • 1/2 cup diced cucumber
  • Pinch of cayenne pepper or chili flakes
  • 1/4 cup crumbled feta cheese
  • Fresh lemon zest, grated

Instructions

  1. Prepare Bulgur Wheat: Soak 1 cup of bulgur wheat in cold water for 15-20 minutes until softened but still slightly chewy. Drain thoroughly using a fine mesh sieve to remove excess moisture.
  2. Chop Fresh Herbs and Vegetables: While the bulgur is soaking, finely chop 2 cups of parsley and 1/2 cup of mint leaves. Dice 2 medium tomatoes and thinly slice 3 green onions for fresh texture and bright flavor.
  3. Combine Ingredients in a Bowl: In a large mixing bowl, place the drained bulgur, chopped parsley, mint, tomatoes, and green onions. Mix well to distribute the ingredients evenly.
  4. Dress the Salad: Pour 1/4 cup freshly squeezed lemon juice and 1/4 cup extra-virgin olive oil over the mixture. Season with salt and freshly ground black pepper to taste. Toss gently to coat all ingredients evenly with the dressing.
  5. Chill and Serve: Refrigerate the salad for at least 30 minutes to allow flavors to meld. Serve chilled, garnished optionally with extra fresh mint leaves or pomegranate seeds.

Notes

  • Use freshly squeezed lemon juice for the best bright flavor.
  • Chop herbs finely to enhance flavor release and ease of eating.
  • Drain bulgur completely to avoid sogginess.
  • Allow salad to rest chilled for at least 30 minutes to meld flavors.
  • Adjust seasoning after mixing, adding more salt, lemon juice, or olive oil as needed.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing is not recommended.
  • Enjoy salad cold or at room temperature; do not reheat.

Nutrition

Keywords: Tabouli Salad, Tabbouleh, Middle Eastern Salad, Bulgur Salad, Healthy Salad, Summer Salad, Gluten-Free Tabouli, Vegan Salad, Fresh Herb Salad

Find it online: https://linacorner.com/tabouli-salad/