(10 votes, average: 4.80 out of 5)
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This easy, delicious, healthy Tabbouleh Salad is based on the beautiful foodways of the Mediterranean.
Ingredients
Scale
- 1 cup uncooked whole wheat bulgur
- 3 cups water
- 2 medium garlic cloves
- 1 bunch (4 ounces, about 4 cups) fresh parsley leaves
- ½ cup mint leaves, loosely packed
- 5 green onions, white and green parts, finely diced
- 3 small Persian cucumbers, with peels, diced
- 2 medium tomatoes, diced
- 2 tablespoons extra virgin olive oil
- Juice of 1 large lemon
- 1/2 teaspoon freshly ground black pepper
- Sea salt, as desired (optional)
Instructions
- 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
To make this recipe gluten-free, substitute a gluten-free grain for bulgur, such as quinoa, sorghum, 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