Looking for a light, refreshing salad that’s packed with flavor and nutrients? This Fresh Tabbouleh Salad is the perfect choice! A classic Middle Eastern dish, Tabbouleh is made with fresh herbs, juicy tomatoes, crisp cucumber, and bulgur, all tossed in a zesty lemon and olive oil dressing. Not only is it incredibly easy to make, but it’s also bursting with vibrant flavors and healthy ingredients. Whether you’re looking for a delicious side dish or a nutritious light meal, this Tabbouleh Salad will add a burst of freshness to your plate. Plus, it’s packed with fiber, vitamins, and antioxidants, making it as good for you as it is tasty!
This classic Tabbouleh Salad is so satisfying—and so easy. This completely plant-based (vegan) tabbouleh recipe can be whipped up in no time to accompany Middle Eastern foods, such as falafels, hummus, or grilled eggplant. Or even serve it as a yummy side dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain, such as quinoa, to make a Quinoa Tabbouleh.
What is tabbouleh?
Tabbouleh is a traditional dish from the Eastern Mediterranean world, which features bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oil. These are all ingredients that grow in this part of the world, so it’s no wonder that this versatile recipe is so popular. I had a chance to make this recipe with dietitians in the Middle East, where I presented on plant-based nutrition. You can serve this healthy dish—filled with whole grains, veggies, and healthy fats—at room temperature or cold. With only 8 ingredients, not including pantry staples, this simple recipe is easy to make, and it shines with the flavors of a beautiful, sunny day!
This recipe is based on the traditional ingredients of the Mediterranean. While I have had an opportunity to spend time studying the food traditions in the Mediterranean, I’d like to suggest following true experts in these foldaways, such as Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my blog. Interestingly, these ingredients also grow in my bioregion of California (a Mediterranean climate!), and in the summer I grow almost all of these foods at home in my garden. Tomatoes and cucumbers are easy to grow in the hot summer months, and a simple pot of herbs is the gift that keeps on giving! Even if you don’t have a garden, you can enjoy seasonal, local produce, such as herbs, cucumbers, and tomatoes, when you turn to this classic recipe. It’s a great way to take advantage of a bumper crop of produce, too.
I also love this recipe because it’s light and wholesome—just a hint of heart healthy olive oil, a generous squeeze of vitamin C-rich lemon juice, a bunch of antioxidant-rich parsley and mint, lycopene-powered tomatoes, and the whole grain goodness of bulgur. What’s not to love! Nothing! Go ahead and put this on your menu rotation. Bring it to your next potluck, pack it away for lunches during the week, and serve it as a side salad.
Description
Try this vibrant Tabbouleh Salad recipe made with fresh herbs, tomatoes, and bulgur. Perfect for a healthy, refreshing side dish or a light meal packed with flavor and nutrients. This vegan tabbouleh can be made gluten-free with one swap.
- Place the bulgur in a small pot with the water. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 10 minutes, stirring occasionally. Remove from heat, fluff with a fork, and cover for 5 minutes. Drain any remaining liquid and transfer the cooked bulgur to a large mixing bowl and refrigerate to cool.
- Place the garlic, parsley, and mint in a food processor. Process until only finely chopped (do not liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
- Add the green onions, cucumbers, tomatoes, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
- Chill until serving time.
- Makes 8 servings, about 1 cup each.
Notes
Make this recipe gluten-free by swapping out the bulgur for a quick-cooking whole grain, such as quinoa or millet.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 122
- Sugar: 4 g
- Sodium: 13 mg
- Fat: 4 g
- Carbohydrates: 21 g
- Fiber: 6 g
- Protein: 4 g
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