Lebanese Tabbouleh Salad
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
Servings 6 servings
- ⅓ cup extra virgin olive oil
- 3 tablespoons lemon juice
- ¼ cup extra fine bulgur wheat
- 2 bunches parsley about 2 cups chopped
- 1-2 vine-ripe firm tomatoes
- 2 green onions both green and white part
- ¼ cup fresh mint leaves optional
- Salt and pepper
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 is soft and plumped, about 15 minutes.
Meanwhile, prepare the vegetables by washing, drying thoroughly and finely chopping them. When preparing the tomatoes, it helps to use a colander to drain the excess juice, which you can use in another recipe at a later time.
Place the chopped vegetables in a large bowl. Add the optional mint. Season with salt and pepper. Then pour the bulgur and dressing mixture over. Gently toss to combine.
Serve at room temperature or cold, with lettuce if desired.
Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Make Ahead Tips: I would highly recommend washing and drying the parsley a day or two days in advance of chopping it. This gives the parsley time to dry properly so that when you chop it, it doesn't turn into a wet mess.
Sourcing: You can find the fine bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients. Make sure it does not require cooking for this recipe.
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.
Calories: 141kcal | Carbohydrates: 8g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Sodium: 19mg | Potassium: 207mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1891IU | Vitamin C: 32mg | Calcium: 38mg | Iron: 2mg