Healthy and Delicious Tabouli Salad Recipe

Healthy and Delicious Tabouli Salad Recipe
4.3 (85.6%) 25 votes

Tabouli Salad, or Tabbouleh, is a healthy and delicious salad made from bulgur wheat, minced herbs and vegetables, and a light lemon vinaigrette.

This salad is so easy to make, plus it’s full of nutrition. You can make this salad as a side dish to go with tasty recipes like Creamy Mediterranean Chicken or Herbed Lemon Garlic Chicken Skewers. This tasty salad is also a great meal prep option. Just make a big batch on the weekend and it will take care of all your weekday lunches!

Tabouli Salad

TABBOULEH

Hi! Krissy here from Self Proclaimed Foodie and Ten Acre Baker. I’m super excited to share this recipe with you because it’s not only super tasty and colorful, but everything about it is healthy. WIN!

If you’ve ever eaten at any kind of Mediterranean restaurant, you’ve most likely had tabouli salad before. It seems like every time I order this recipe, it varies quite a bit from place to place. The cast of ingredients is usually more or less the same, but the ratio is what changes. I found that my recipe is the perfect balance between grain and vegetable. The dressing is so light that there’s just enough to hold it together and add the right amount of flavor without overpowering the salad. I started off eating one small bowl and quickly loaded up with seconds and thirds. And guess what? I had no guilt whatsoever.

Tabouli salad ingredients:

Much like with any salad, you can vary the quantity and type of ingredients you use, but this is what I chose:

  • Red Bulgur wheat – this whole grain is both terrifically nutrition and incredibly convenient. It is made from whole wheat kernels that have been parboiled, dried and cracked. It has a slightly nutty flavor.
  • Fresh parsley and mint – stems removed and leaves are minced
  • Cucumber – I use an English cucumber that I cut in half lengthwise and scoop out the seeds before I chop it.
  • Scallions, or green onions – I used both the white and green parts
  • Tomatoes – I opted to use colorful grape tomatoes. They have a great texture and hold up well when quartered.
  • Lemon juice, olive oil, salt and pepper

Nothing but healthy and wholesome ingredients!

Ingredients in bowls

How to make Tabouli Salad:

This recipe really couldn’t be easier.

  1. First step is to cook the bulgur wheat. To do this, you simply boil water and then pour it over the wheat and let it sit until all of the water has absorbed. This can take anywhere from 15 minutes to an hour, depending on your wheat. You’ll use a 1:1 ratio of wheat to water. You’ll want the wheat to be fully cooled when you combine it with the vegetables and herbs.
  2. Second step is to cut up the vegetables and herbs. This salad tastes best when everything is minced super fine. I actually prefer to do all the chopping by hand, but you can cut the time down drastically if you pulse everything through a food processor.
  3. You will mix everything except the olive oil together in a large bowl and refrigerate for at least an hour. Then, you’ll add the olive oil just before serving. If you’re in a real hurry, you can skip the refrigeration step.
  4. That’s it! I always give my tabbouleh a taste and add additional salt, lemon or olive oil, if needed.

Tabouli Salad

Tabouli salad is a great make ahead option.

Typically, I don’t like making salads ahead of time because anything green gets rather yucky after it sits in the refrigerator. Because all of the herbs are chopped so fine and they’re soaking in lemon juice, they stay a nice vibrant green and continue to taste fresh.

This is one of the few salads that I like to make a big batch of and continue to eat throughout the week. Because this recipe is so healthy, it’s a great grab-and-go option to have on hand.

Tabouli Salad

More tasty salad recipe ideas:

Tabouli Salad

Prep Time 20 minutes

Bulgur soak time and refrigeration time 2 hours

Total Time 20 minutes

Tabouli Salad, or Tabbouleh, is a healthy and delicious salad made from bulgur wheat, minced herbs and vegetables, and a light lemon vinaigrette.

  • 1 cup Red Bulgur
  • 1 cup boiling water
  • 1 bunch fresh parsley minced (about 1 cup)
  • 3/4 ounce mint leaves minced (about 1/4 cup)
  • 3 large scallions minced (about 1/4 cup)
  • 1 pint grape tomatoes quartered
  • 1 medium english cucumber seeds removed and diced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper freshly ground
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil

Nutrition Facts

Tabouli Salad

Amount Per Serving

Calories 201 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 1g 5%

Sodium 201mg 8%

Potassium 305mg 9%

Total Carbohydrates 30g 10%

Dietary Fiber 6g 24%

Sugars 3g

Protein 6g 12%

Vitamin A 18.7%

Vitamin C 21.3%

Calcium 4.4%

Iron 9.6%

* Percent Daily Values are based on a 2000 calorie diet.




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