tabbouleh salad recipe
Discover a fresh and zesty tabbouleh salad recipe packed with herbs, bulgur, and veggies, perfect for a light, healthy meal or side dish.
Ingredients
- 2 large bunches of fresh flat-leaf parsley finely chopped by hand, I always include the tender stems for extra flavor.
- 1/3 cup fine bulgur wheat: I go for the extra-fine type so it blends well without taking over the dish.
- 1 cup fresh mint leaves minced, trust me, this adds a refreshing pop.
- 2 medium tomatoes firm and ripe, diced small, I prefer vine-ripened when I can find them.
- 2 small scallions finely sliced (just the white and pale green parts).
- 1 lemon juiced, fresh is best for brightness.
- 4 –5 tablespoons of good quality olive oil I usually go with extra virgin for its smooth, peppery finish.
- 1 ½ teaspoons sea salt or to your taste – I start light and adjust after mixing.
- ¼ teaspoon ground coriander optional, but I love the warm undertone it adds.
- A tiny pinch of cinnamon also optional, just a whisper for depth.
- Freshly cracked black pepper added at the end to bring everything together.
- Romaine lettuce leaves great for serving or even scooping up bites if you're feeling casual.
Instructions
- Prep the tomatoes: I always start with the tomatoes. Dice them nice and small, then sprinkle about half of the salt over them. I give them a gentle mix and place them in a fine strainer over a bowl. Let them sit for around 15 minutes to drain excess liquid. I never toss that juice, it’s packed with flavor and I’ll use it later.
- Handle the parsley with care: While the tomatoes rest, I move on to the parsley. After washing and drying it, I chop it finely with a sharp knife (no food processor here, chopping by hand keeps it fluffy). I sprinkle in the remaining salt and spread it on a paper towel-lined bowl for about 15–20 minutes. This step helps draw out moisture. I gently blot it afterward so it doesn't water down the salad.
- Soak the bulgur smartly: Instead of using plain boiling water, I reuse the tasty tomato juice collected earlier to soak the fine bulgur wheat. I bring about ½ cup of it to a quick boil, pour it over the bulgur in a heat-safe bowl, and let it sit for around 45 to 50 minutes. It softens beautifully while keeping a slight bite, just the texture I prefer. If any liquid remains after soaking, I simply pat the bulgur dry with paper towels.
- Toss everything together: Now the fun part, mixing, In a big bowl, I combine the drained tomatoes, fluffy parsley, chopped mint, softened bulgur, scallions, olive oil, and fresh lemon juice. If I’m feeling adventurous, I add a hint of ground coriander and a tiny pinch of cinnamon. A few cracks of black pepper seal the deal. I always taste and adjust salt if needed.
- Serve and enjoy: Tabbouleh tastes even better after resting for 15–20 minutes. I usually serve it cold or at room temp, scooped into crisp romaine leaves or spooned straight onto a plate.
Notes
Nutrition:
- Calories: 180 kcal
- Total Fat: 15g
- Saturated Fat: 1.5g
- Carbohydrates: 17g
- Fiber: 5g
- Sugars: 4g
- Protein: 3g
- Sodium: 580mg