Fresh Mediterranean Tabouli: A Vibrant Herb-Packed Salad

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Transport yourself to the sun-drenched shores of the Mediterranean with this refreshing and authentic tabouli salad.

This classic Lebanese dish combines the freshness of parsley, the nuttiness of bulgur wheat, and the bright flavors of lemon and mint to create a perfect light meal or side dish.

  • Difficulty: Easy
  • Prep Time: 30 minutes
  • Cooking Time: 15 minutes (for bulgur)
  • Total Time: 45 minutes
  • Serves: 6 people

Health Benefits

Tabouli is a nutritional powerhouse that aligns perfectly with the Mediterranean diet. Packed with fiber-rich bulgur wheat, this salad provides sustained energy and promotes digestive health. The abundance of fresh parsley and mint delivers essential vitamins A, C, and K, while also offering powerful antioxidants. The olive oil provides heart-healthy fats, and the combination of fresh vegetables ensures a good dose of minerals and micronutrients.

Ingredients

  • 1 cup fine bulgur wheat
  • 3 bunches fresh parsley, finely chopped
  • 1 bunch fresh mint leaves, finely chopped
  • 4 medium tomatoes, diced
  • 1 medium cucumber, finely diced
  • 4 green onions, thinly sliced
  • 1/3 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions

  1. Prepare the Bulgur:
    • Place bulgur in a bowl and cover with hot water
    • Let it stand for 15 minutes until tender
    • Drain well and squeeze out excess water
  2. Prepare the Herbs:
    • Wash and thoroughly dry parsley and mint
    • Remove thick stems and finely chop the leaves
  3. Combine Vegetables:
    • Dice tomatoes and cucumber into small, uniform pieces
    • Slice green onions thinly
    • Mix vegetables in a large bowl
  4. Assemble the Salad:
    • Add drained bulgur to the vegetables
    • Mix in chopped herbs
    • Drizzle with olive oil and lemon juice
    • Season with salt and pepper
    • Toss gently to combine
  5. Rest and Serve:
    • Let the salad rest for 30 minutes to allow flavors to meld
    • Taste and adjust seasoning if needed
    • Serve chilled or at room temperature

Additional Tips

  • For best results, use fine bulgur wheat (#1 grade)
  • Ensure all vegetables are very finely chopped for authentic texture
  • Make ahead and refrigerate for up to 24 hours for enhanced flavor
  • Serve with romaine lettuce leaves for scooping

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