Description
Tomato and Parsley Tabbouleh is a fresh and vibrant Mediterranean bulgur salad made with finely chopped parsley, juicy ripe tomatoes, lemon juice, and extra virgin olive oil. This light, healthy, and refreshing vegetarian dish is perfect for warm weather, family gatherings, or as a side to grilled meats and pita bread. Full of bright flavors and simple ingredients, it tastes even better after resting.
Ingredients
Scale
- 1 cup fine bulgur wheat
- 1 ¼ cups boiling water
- 3 large ripe tomatoes, finely diced
- 1 large bunch fresh parsley, very finely chopped
- 2 tablespoons fresh mint, finely chopped
- 3 green onions, thinly sliced
- ¼ cup (60ml) extra virgin olive oil
- Juice of 2 fresh lemons
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Place the bulgur in a large bowl and pour boiling water over it. Cover and let sit for 20–25 minutes until fully absorbed.
- Fluff the bulgur with a fork and allow it to cool slightly.
- Finely chop the parsley and mint. Dice the tomatoes and remove excess juice.
- Add parsley, mint, tomatoes, and green onions to the bulgur.
- Drizzle olive oil and freshly squeezed lemon juice over the mixture.
- Season with salt and black pepper.
- Mix gently but thoroughly to combine all ingredients.
- Refrigerate for at least 30 minutes before serving to allow flavors to develop.
Notes
For authentic texture, chop the parsley very finely so the salad looks green and vibrant. Adjust the lemon juice to taste before serving. Store in an airtight container in the refrigerator for up to 3 days. Do not freeze, as fresh herbs lose their texture. Stir before serving if excess liquid forms.
- Prep Time: 25 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 4g
- Sodium: 180mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg