by Heart Healthy Greek | Dec 3, 2018 | Appetizers, Salads, Side Dish, Vegan, vegetarian | 6 comments
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A quick and easy dish to make, is our version of the traditional Lebanese salad, Tabbouleh (tabouli). The key ingredients found in this salad are the finely chopped parsley (lots of it) and bulgur wheat. We’re loving the fact that we still have a tiny bit of parsley still growing in the garden! We mixed the salad with a flavorful dressing of garlic, olive oil and freshly squeezed lemon juice that lend it a slightly citrusy taste.
The Secret to the Perfect Tabbouleh
The secret to a great tabbouleh salad is making sure everything is finely chopped! Therefore, take a little extra time to make sure your ingredients are chopped finely. Serve tabbouleh as a great accompaniment to any meal. You really you can’t go wrong! Or as we like to feature it a part of a meze spread paired with hummus.
Powerhouse Parsley
Parsley has some great health benefits, in addition to being loaded with vitamins and minerals (A, B, C & K) it’s a natural diuretic and can help reduce the risk of some cancers. Additionally, it also helps reduce inflammation.
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Feel free to add more olive oil, lemon juice or pepper, as everyone’s tastes are different. Tabbouleh recipes have many different variations and we would love to hear about some of the ways you like to prepare it too so be sure to comment below! And if you make this dish post it to ourFacebookpage and tag#hearthealthygreekonInstagram.
Want More?!
Like this recipe? Then you’ll love our Mediterranean Stuffed Sweet Potatoes that are stuffed with a quinoa-based tabouli!
Tabbouleh (Tabouli)
A quick vegan Lebanese tabbouleh salad recipe that’s crisp, bright and fresh paired with a garlic lemon dressing.
5 from 2 votes
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Prep Time 10 minutes mins
Soaking Time 20 minutes mins
Total Time 30 minutes mins
Course Appetizer, Salad, Side Dish
Cuisine Middle Eastern
Servings 4 people
Calories 260 kcal
Ingredients
- 1 cup bulgur wheat
- 1 cup hot water
- 4 tomatoes finely chopped and drained
- 1 English cucumber chopped
- 4 green onions chopped
- 1 bunch fresh flat-leaf parsley finely chopped
- ½ cup fresh mint finely chopped
- 2 cloves garlic minced
- 1 tsp salt
- 1 tsp pepper
- 3 tbsp olive oil
- 3 tbsp freshly squeezed lemon juice
Instructions
Place the bulgur wheat in a medium bowl and add 1 cup hot water, and let it sit for 20 minutes.
While the wheat sits, chop vegetables and herbs and add them to a mixing bowl. Make sure you drain the tomatoes, as you do not want your tabbouleh to be watery.
After 20 minutes check the wheat to make sure the all the water has been absorbed and the wheat is tender. If any water remains drain the excess.
Add the wheat to the chopped vegetables and herbs and toss gently.
In a separate bowl mix the olive oil, salt, pepper, garlic and lemon juice together. Add the dressing to the wheat mixture and stir to combine. Cover the tabbouleh and refrigerate until ready to serve!
Nutrition
Calories: 260kcalCarbohydrates: 37gProtein: 6gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 602mgPotassium: 636mgFiber: 9gSugar: 5gVitamin A: 1490IUVitamin C: 28mgCalcium: 67mgIron: 2mg
Keyword Appetizer, Cucumber, Extra Virgin Olive Oil, Green onion, Parsley, Salad, Side Dish, tomatoes, Vegan, Vegetarian
Tried this recipe?Let us know how it was!
Deborah Bishopon September 6, 2021 at 3:15 am
I made this recipe as a side dish for my BOCA Burgers. Luscious!Reply
Heart Healthy Greekon September 7, 2021 at 8:35 pm
Deborah,
Sounds like you made a delicious meal! We are so glad you enjoyed the recipe for Tabbouleh!-Christina & Alexa
Reply
Brandi Brackneyon May 9, 2023 at 10:53 pm
can you substitute farro for the wheat?
Reply
Heart Healthy Greekon May 13, 2023 at 1:35 pm
Hi Brandi, Certainly! Although we haven’t had the chance to try farro in this recipe, please keep in mind that using farro will provide a slightly different texture and a nuttier flavor. It’s definitely worth giving it a try!
– Christina & Alexa
Reply
Diane Won December 12, 2023 at 9:19 pm
Thanks for the wonderful, yet easy, recipe. I love it “as is”, but my favorite way to eat it is on a flatbread with roast beef and feta cheese, rolled up and sliced.Reply
Heart Healthy Greekon December 16, 2023 at 3:23 pm
Awesome to hear you liked the tabouleh Diane! 😊 Your flatbread, roast beef, and feta combo sounds amazing – never thought of that!
– Christina & Alexa
Reply
