This Classic Tabbouleh is so satisfying—and so easy. This completely plant-based salad recipe can be whipped up when you cook Middle Eastern food, such as falafels, hummus, or grilled eggplant. Or even serve it as an eclectic side dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain.
Made of only 8 ingredients, not including pantry staples, this simple recipe shines with classic Mediterranean ingredients, such as bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oils. All of the flavors of a beautiful, sunny day!
In fact, these are all ingredients that grow in my bioregion of California (a Mediterranean climate!), and in the summer I grow almost all of these ingredients 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.
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
Substitute another cooked whole grain (or combination of grains) for the bulgur, such as cooked bulgur, wheat berries, quinoa, rye berries, or farro.
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Sharon, you rock as a dietitian! Thanks for all you do! Love Tabbouleh.
I have never tried tabbouleh, this salad is new for me, and I love to try new dish. Thank you for sharing the recipe!