Tabouli Herb Salad

This classic Tabouli Herb Salad is a celebration of fresh flavors and textures. Unlike heavy pasta salads, this dish relies on the bright acidity of lemon juice and the earthy crunch of fine bulgur wheat. The star ingredients are generous amounts of fresh parsley and mint, which provide an aromatic punch that cuts through the richness of extra virgin olive oil. Finely chopped tomatoes and scallions add moisture and a subtle sweetness, while grated onion offers a gentle sharpness. It is incredibly light yet satisfying, making it perfect for a summer lunch, a refreshing side dish for grilled meats, or a healthy vegan main course. The flavors meld beautifully as it sits, so it is an excellent choice for meal prep or potlucks.

Cuisine: Mediterranean

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 132.6

Dietary: Vegan, Vegetarian

Description

This classic Tabouli Herb Salad is a celebration of fresh flavors and textures. Unlike heavy pasta salads, this dish relies on the bright acidity of lemon juice and the earthy crunch of fine bulgur wheat. The star ingredients are generous amounts of fresh parsley and mint, which provide an aromatic punch that cuts through the richness of extra virgin olive oil. Finely chopped tomatoes and scallions add moisture and a subtle sweetness, while grated onion offers a gentle sharpness. It is incredibly light yet satisfying, making it perfect for a summer lunch, a refreshing side dish for grilled meats, or a healthy vegan main course. The flavors meld beautifully as it sits, so it is an excellent choice for meal prep or potlucks.

Ingredients

4 tablespoon Olive oil
2 Tomatoes; finely chopped
3 Lemons, juiced
1 bunch Scallions; minced
0.5 cup Bulgur wheat (fine grain)
0.5 head Romaine lettuce, washed, dried, and leaves separated
1.5 bunch Parsley; finely chopped
2 tablespoon Fresh mint, chopped
2 Garlic cloves; minced
1 onion Grated
1 Green bell pepper; seeded and finely chopped
to taste Salt
to taste Pepper

Directions

1
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing.
2
Set the dressing aside to allow flavors to meld.
3
Place the bulgur wheat in a fine-mesh strainer and rinse thoroughly with cold water.
4
Squeeze out the excess water from the bulgur using a clean kitchen towel or by pressing gently with a spoon.
5
In a large mixing bowl, combine the rinsed bulgur, chopped parsley, mint, minced garlic, chopped tomatoes, scallions, grated onion, and green bell pepper.
6
Toss the ingredients together until evenly distributed.
7
Pour the prepared dressing over the salad and toss well to coat all ingredients.
8
Arrange the romaine lettuce leaves on individual serving plates.
9
Spoon the bulgur salad mixture on top of the lettuce and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 132.6kcal

% Daily Value *
Total Fat 15.0g24%
Saturated Fat 2.1g11%
Cholesterol 0.0mg0%
Sodium 0.0mg0%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 0.0g0%

* 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

Storage: This salad tastes best when served fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. The flavors will intensify as it sits.

Ingredient Tip: Traditional tabbouleh uses a high ratio of herbs to bulgur. Ensure your parsley and mint are finely chopped for the authentic texture.

Substitution: If fine bulgur is unavailable, you can use regular bulgur but process it in a food processor briefly to create a finer texture, or substitute with quinoa for a gluten-free option.

Preparation: Grating the onion helps distribute its flavor evenly without large chunks, and it softens slightly in the dressing, reducing its raw bite.

Keywords: tabbouleh, tabouli, salad, bulgur, herb, parsley, mint, lemon, olive oil, tomatoes, scallions, mediterranean, vegan, vegetarian, fresh, side dish

Read it online: https://www.chefs-mate.com/recipe/tabouli-herb-salad/