Tabbouleh Salad
Traditional Mediterranean Tabbouleh is a refreshing, filling vegetarian salad with herbs and bulgur. This quick and easy one-bowl salad is a delicious, simple lunch or side that is also a perfect make-ahead dish.
Tabbouleh Salad Recipe
This Tabbouleh Salad is one of my favorite simple salad recipes since it’s easy to put together in one bowl. It’s full of bright parsley and mint flavor and packed with healthy ingredients.
This salad recipe includes bulgur (cracked whole wheat), which makes a hearty base for a salad. Tabbouleh is filled with fresh herbs and combines chopped veggies then dressed with a bit of lemon juice and olive oil. You can always upgrade on the classic salad by making it with any herbs and greens, fresh vegetables like tomatoes, cucumbers, bell peppers, and also add some protein like chicken, shrimp, tuna, or chickpeas. Feel free to play around with the proportions of vegetables and bulgur and add herbs to your taste.
Can Tabbouleh Salad be Made Ahead of Time and for Meal Prep
You can make the salad ahead — it’s perfect for meal prep and packing for lunch. If you want to make this salad a day or two before serving, chop the herbs and veggies, drain the tomatoes (you can also remove tomato seeds to prevent soggily), and store together with soaked and drained bulgur in an airtight container in the fridge. Drizzle with the dressing before serving.
Leftover tabbouleh salad can be stored in the fridge for up to 3 days.
What to Serve with Tabbouleh Salad
This nutrition salad loaded with fiber and vegetables makes the best healthy and delicious side dish for chicken, meats, and fish. Here are some ideas I like to serve Tabbouleh with:
Healthy Eggplant and Meatball Casserole
Why Tabbouleh Is Good for You
- it’s a healthy salad rich in fiber and complex carbohydrates;
- that’s a vegetable-rich dish loaded with vitamins and minerals;
- it’s a perfectly balanced side dish for most protein meals;
- it’s a macro-friendly salad, low in calories, and works great for weight loss, clean eating, and eating healthy.
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| Serving: | Prep time: | Cook Time: | Total Time: |
| 4 servings | 20 min | 0 min | 20 min |
Ingredients for Tabbouleh Salad
- 1/2 cup (96g) wheat bulgur, uncooked
- 1 cup boiling water
- 1/4 cup fresh mint leaves
- 1/2 cup parsley, chopped
- 2-3 green onions
- 2 medium (270g) tomatoes
- 1 baby cucumber (90g) or ½ English cucumber
- 3 Tbsp. (21g) extra-virgin olive oil
- 2 Tbsp. fresh lemon juice or to taste
- ½ tsp. garlic powder
- salt and pepper, to taste
How to Make Tabbouleh Salad
- Place the bulgur in a medium salad bowl (ceramic or glass). Add the boiling water, cover, and let sit until the water is absorbed (about 20-30 minutes).
- Meanwhile, finely chop the herbs, onions, tomatoes, and cucumber. Drain the bulgur and squeeze out any remaining water. Transfer back to the bowl.
- Add the herbs, onions, chopped tomatoes with cucumber to the bowl with the cooled bulgur.
- Mix the olive oil, lemon juice, garlic powder, salt, and pepper together in a small bowl. Pour it into the salad and stir. Enjoy!
How Many Calories in Tabbouleh Salad
| Calories (per 1 serve, 170 g): 144 kcal | Calories (per 100 g ): 85 kcal |
|---|---|
| Fat: 5.5 g | Fat: 3.2 g |
| Carbohydrates: 21.5 g | Carbohydrates: 12.7 g |
| Protein: 3.6 g | Protein: 2.1 g |
Tabbouleh Salad
Ingredients
- 1/2 cup or 96g wheat bulgur, uncooked
- 1 cup boiling water
- 1/4 cup fresh mint leaves
- 1/2 cup parsley chopped
- 2-3 green onions
- 2 medium 270g tomatoes
- 1 baby cucumber 90g or ½ English cucumber
- 3 Tbsp. or 21g extra-virgin olive oil
- 2 Tbsp. fresh lemon juice or to taste
- ½ tsp. garlic powder
- salt and pepper to taste
Instructions
- Place the bulgur in a medium salad bowl (ceramic or glass). Add the boiling water, cover, and let sit until the water is absorbed (about 20-30 minutes).
- Meanwhile, finely chop the herbs, onions, tomatoes, and cucumber. Drain the bulgur and squeeze out any remaining water. Transfer back to the bowl.
- Add the herbs, onions, chopped tomatoes with cucumber to the bowl with the cooled bulgur.
- Mix the olive oil, lemon juice, garlic powder, salt, and pepper together in a small bowl. Pour it into the salad and stir. Enjoy!
Notes
| Calories (per 1 serve, 170 g): 144 kcal | Calories (per 100 g ): 85 kcal |
|---|---|
| Fat: 5.5 g | Fat: 3.2 g |
| Carbohydrates: 21.5 g | Carbohydrates: 12.7 g |
| Protein: 3.6 g | Protein: 2.1 g |