Looking for a light-weight, refreshing salad that’s filled with taste and vitamins? This Fresh Tabbouleh Salad is the right selection! A traditional Middle Eastern dish, Tabbouleh is made with recent herbs, juicy tomatoes, crisp cucumber, and bulgur, all tossed in a zesty lemon and olive oil dressing. Not solely is it extremely straightforward to make, but it surely’s additionally bursting with vibrant flavors and wholesome components. Whether you’re on the lookout for a scrumptious facet dish or a nutritious mild meal, this Tabbouleh Salad will add a burst of freshness to your plate. Plus, it’s filled with fiber, nutritional vitamins, and antioxidants, making it nearly as good for you as it’s tasty!
This traditional Tabbouleh Salad is so satisfying—and really easy. This utterly plant-based (vegan) tabbouleh recipe could be whipped up very quickly to accompany Middle Eastern meals, equivalent to falafels, hummus, or grilled eggplant. Or even serve it as a yummy facet dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain, equivalent to quinoa, to make a Quinoa Tabbouleh.
What is tabbouleh?
Tabbouleh is a conventional dish from the Eastern Mediterranean world, which options bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oil. These are all components that develop on this a part of the world, so it’s no marvel that this versatile recipe is so widespread. I had an opportunity to make this recipe with dietitians within the Middle East, the place I offered on plant-based vitamin. You can serve this wholesome dish—full of entire grains, veggies, and wholesome fat—at room temperature or chilly. With solely 8 components, not together with pantry staples, this easy recipe is straightforward to make, and it shines with the flavors of a good looking, sunny day!
This recipe relies on the normal components of the Mediterranean. While I’ve had a chance to spend time learning the meals traditions within the Mediterranean, I’d prefer to counsel following true specialists in these foldaways, equivalent to Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Interestingly, these components additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop virtually all of those meals at residence in my backyard. Tomatoes and cucumbers are straightforward to develop within the sizzling summer season months, and a easy pot of herbs is the reward that retains on giving! Even when you don’t have a backyard, you may take pleasure in seasonal, native produce, equivalent to herbs, cucumbers, and tomatoes, if you flip to this traditional recipe. It’s an effective way to make the most of a bumper crop of produce, too.
I additionally love this recipe as a result of it’s mild and healthful—only a trace of coronary heart wholesome olive oil, a beneficiant squeeze of vitamin C-rich lemon juice, a bunch of antioxidant-rich parsley and mint, lycopene-powered tomatoes, and the entire grain goodness of bulgur. What’s to not love! Nothing! Go forward and put this in your menu rotation. Bring it to your subsequent potluck, pack it away for lunches in the course of the week, and serve it as a facet salad.
Description
Try this vibrant Tabbouleh Salad recipe made with recent herbs, tomatoes, and bulgur. Perfect for a wholesome, refreshing facet dish or a light-weight meal filled with taste and vitamins. This vegan tabbouleh could be made gluten-free with one swap.
- Place the bulgur in a small pot with the water. Cover and produce to a boil over medium-high warmth. Reduce the warmth to medium and cook dinner for 10 minutes, stirring often. Remove from warmth, fluff with a fork, and canopy for five minutes. Drain any remaining liquid and switch the cooked bulgur to a giant mixing bowl and refrigerate to chill.
- Place the garlic, parsley, and mint in a meals processor. Process till solely finely chopped (don’t liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
- Add the inexperienced onions, cucumbers, tomatoes, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
- Chill till serving time.
- Makes 8 servings, about 1 cup every.
Notes
Make this recipe gluten-free by swapping out the bulgur for a quick-cooking entire grain, equivalent to quinoa or millet.
- Prep Time: 5 minutes
- Cook Time: quarter-hour
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 122
- Sugar: 4 g
- Sodium: 13 mg
- Fat: 4 g
- Carbohydrates: 21 g
- Fiber: 6 g
- Protein: 4 g
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