Montreal: Tabbouleh Salad

This Montreal-style Tabbouleh is a refreshing and vibrant salad that celebrates fresh herbs and simple flavors. Unlike traditional recipes that focus heavily on bulgur, this version highlights the brightness of Italian parsley and fresh mint, creating a light yet satisfying dish. The tender bulgur absorbs the zesty lemon and olive oil dressing, while crisp green onions and juicy tomatoes add texture and sweetness. It is perfect for warm summer lunches, picnic spreads, or as a healthy side dish alongside grilled meats or fish. Quick to prepare and packed with flavor, this salad is a crowd-pleaser that brings a taste of the Mediterranean to your table.

Cooking Method: Boiling

Cuisine: Canadian

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 573.5

Dietary: Gluten-free, Vegan, Vegetarian

Description

This Montreal-style Tabbouleh is a refreshing and vibrant salad that celebrates fresh herbs and simple flavors. Unlike traditional recipes that focus heavily on bulgur, this version highlights the brightness of Italian parsley and fresh mint, creating a light yet satisfying dish. The tender bulgur absorbs the zesty lemon and olive oil dressing, while crisp green onions and juicy tomatoes add texture and sweetness. It is perfect for warm summer lunches, picnic spreads, or as a healthy side dish alongside grilled meats or fish. Quick to prepare and packed with flavor, this salad is a crowd-pleaser that brings a taste of the Mediterranean to your table.

Ingredients

1/3 cup Bulgur
2 cup Italian parsley, fine chop
4 Green Onions, chopped
1/4 cup Fresh mint, finely chopped
4 lg Tomatoes, diced
3 tablespoon Lemon juice
1 teaspoon Salt
1/4 teaspoon Pepper
1/4 cup Olive oil

Directions

1
Place bulgur in a heat-proof bowl and pour 2 cups of boiling water over it.
2
Let the bulgur stand for 10 minutes, or until softened and water is absorbed.
3
Drain any excess water thoroughly from the bulgur.
4
In a large mixing bowl, combine the drained bulgur, chopped parsley, green onions, mint, and diced tomatoes.
5
In a small bowl, whisk together lemon juice, salt, and pepper.
6
Gradually whisk in the olive oil until the dressing is emulsified.
7
Pour the dressing over the bulgur mixture and toss gently to coat evenly.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 573.5kcal

% Daily Value *
Total Fat 38.3g59%
Saturated Fat 9.7g49%
Cholesterol 56.4mg19%
Sodium 5726.8mg239%
Total Carbohydrate 22.7g8%
Dietary Fiber 4.4g18%
Sugars 7.8g
Protein 33.1g67%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Serve immediately after mixing. The tomatoes will release water if the salad sits for too long, making it soggy.

For best flavor, use fresh, high-quality olive oil and freshly squeezed lemon juice.

If you prefer a milder onion flavor, you can soak the chopped green onions in cold water for 10 minutes before draining and adding them to the salad.

Keywords: tabbouleh, salad, bulgur, parsley, mint, lemon, olive oil, tomatoes, green onion, vegan, fresh, summer, side dish, lebanese, mediterranean, healthy, light, herb salad, picnic, lunch

Read it online: https://www.chefs-mate.com/recipe/montreal-tabbouleh-salad/