Go Back
+ servings
Tabbouleh

Zesty Tabbouleh That Transports You to the Sun-Kissed Garden

This refreshing Vegan Tabbouleh is a flavorful, nutrient-packed salad bursting with bright colors and zesty flavors that everyone will love.
Prep Time 30 minutes
Chilling Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Salads
Cuisine: Middle Eastern
Calories: 200

Ingredients
  

For the Salad
  • 1 cup Bulgur Wheat Can substitute with quinoa for gluten-free option.
  • 1 cup Hot Water Essential for texture.
  • 2 cups Tomatoes Any variety, well-drained.
  • 1 medium English Cucumber Regular cucumber is fine if you can’t find English.
  • 3 stalks Green Onions Chives can be a gentler alternative.
  • 1 bunch Fresh Flat-Leaf Parsley Curly parsley can be used.
  • 1/2 cup Fresh Mint Dried mint can be used if needed.
  • 1 clove Garlic Minced.
  • 1 teaspoon Salt Adjust according to taste.
  • 1/4 teaspoon Pepper Freshly ground black pepper recommended.
  • 1/4 cup Olive Oil Avocado oil can substitute.
  • 1/4 cup Freshly Squeezed Lemon Juice Lime juice can be used instead.

Equipment

  • medium bowl
  • Fine mesh sieve or colander
  • large mixing bowl
  • Small bowl for dressing

Method
 

Step‑by‑Step Instructions for Tabbouleh
  1. In a medium bowl, combine bulgur wheat with hot water, ensuring the water fully covers the grains. Let it soak for 20 minutes.
  2. While the bulgur is soaking, finely chop the tomatoes, English cucumber, green onions, flat-leaf parsley, and fresh mint.
  3. After 20 minutes, check the bulgur for tenderness, then drain any excess water using a fine mesh sieve or a colander.
  4. Add the chopped tomatoes, cucumber, green onions, parsley, and mint to the mixing bowl with the bulgur. Toss everything together gently to combine.
  5. In a separate small bowl, whisk together the olive oil, salt, freshly ground black pepper, minced garlic, and freshly squeezed lemon juice.
  6. Pour the dressing over the bulgur and vegetable mixture, and toss everything gently to coat all the ingredients evenly.
  7. Cover the Tabbouleh with plastic wrap or a lid and place it in the refrigerator for at least 30 minutes before serving.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 32gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 250mgPotassium: 300mgFiber: 5gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 8mg

Notes

Chop all vegetables and herbs uniformly for the best texture. Drain well to avoid sogginess. Adjust oil and lemon juice to taste. Prepare a few hours in advance for enhanced flavors.

Tried this recipe?

Let us know how it was!