Large bowl of kale tabbouleh salad with serving spoons on the inside of the bowl

Kale Tabbouleh Salad

Kale Tabbouleh Salad is a modern twist on the traditional Middle Eastern recipe, using kale instead of parsley along with tomatoes, bulgur, mint, lemon and olive oil
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Course: Salads
Cuisine: Mediterranean, Middle Eastern
Prep Time: 20 mins
Cook Time: 0 mins
Total Time: 20 mins
Servings: 4 servings
Calories: 289kcal
Author: Yumna Jawad

Ingredients

  • 1/2 cup extra virgin olive oil
  • 1/4 cup lemon juice
  • 1/4 cup extra fine bulgur wheat
  • 1 bunch kale finely chopped (about 3 cups)
  • 1-2 vine-ripe firm tomatoes
  • 2 green onions green and white parts
  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons fresh mint leaves chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

  • In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it’s soft and plumped, about 15 minutes.
  • Place the kale, tomatoes, green onions and mint in a large bowl. Season with salt and pepper. Pour the bulgur and dressing mixture over. Gently toss to combine.
  • Serve at room temperature or cold.

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge. The salad will start to release water from the tomatoes, but this is normal. You can eat it that way or drain the liquid if you desire.
Make Ahead Tips: I would highly recommend washing and drying the kale and couple tablespoons parsley a day or two days in advance of chopping it. This gives the kale time to dry properly and remain dry when you chop it.
Sourcing: You can find the bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.
Substitutes: For best results, follow the recipe as is. If you want to make this grain-free, you can substitute the bulgur for quinoa or even riced cauliflower.
Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving without any toppings. The recipe is estimated for 6 servings.

Nutrition

Calories: 289kcal | Carbohydrates: 11g | Protein: 2g | Fat: 27g | Saturated Fat: 4g | Sodium: 157mg | Potassium: 236mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2015IU | Vitamin C: 31.8mg | Calcium: 41mg | Iron: 1mg