The classic tabbouleh is so satisfying – and so easy. This vegetarian salad recipe can be perfectly prepared when cooking Middle Eastern food, such as falafel, chickpeasOr grilled eggplant. Or even serve it as an eclectic side dish for veggie burgers or Lentil Soup. Make it gluten-free by substituting gluten-free grains. With just 8 ingredients, no staples, this simple recipe sparkles with classic Mediterranean ingredients, like bulgur, garlic, parsley, mint, cucumber, tomato, lemon, and olive oils. All the flavors of a beautiful sunny day!
This recipe is based on traditional Mediterranean ingredients. While I have had the opportunity to spend some time studying Mediterranean food traditions, I would suggest following the true experts in these challenging ways, such as Rahaf Al Bochi RDNWhich was my pleasure Interview on my blog. Interestingly, these ingredients also grow in my California biome (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 vase of herbs is the gift that keeps on giving! Even if you don’t have a garden, you can enjoy seasonal and local produce, like herbs, cucumbers, and tomatoes, when you turn to this classic recipe. It’s a great way to take advantage of a bumper crop, too.
I also love this recipe because it’s light and healthy—just a glimpse of heart-healthy olive oil, a big squeeze of vitamin C-rich lemon juice, a dash of antioxidant-rich parsley and mint, lycopene tomatoes, and whole-grain bulgur wheat. You can’t love him! nothing! Go ahead and put this in your list rotation. Bring it to your next plate, pack it away for lunch during the week, and serve it up as a side salad.
This easy, classic tabbouleh recipe is entirely plant-based, and packed with the nutritional power of whole grains, herbs, citrus, olive oil, and tomatoes.
- 1 cup Uncooked whole wheat bulgur
- 3 cups Water
- 2 Medium sized garlic cloves
- 1 handful (4 ounces, about 4 cupsFresh parsley leaves
- Half a cup Mint leaves, loosely packed
- 5 Green onions, white and green parts, small cubes
- 3 small persian cucumber, peeled and cut into cubes
- 2 medium tomatoes, diced
- 2 tablespoons Extra virgin olive oil
- juice 1 big lemon
- 1/2 teaspoon fresh black pepper
- sea saltas desired (optional)
- Put the bulgur in a small bowl with water. Cover and bring to a boil over medium to high heat. Reduce the heat to medium and cook for 10 minutes, stirring occasionally. Remove from heat, flip with a fork, and cover for 5 minutes. Drain any remaining liquid and transfer the cooked bulgur to large mixing bowl It is placed in the refrigerator to cool down.
- Put garlic, parsley and mint in food processor. Mix until finely chopped (not dripping), or chop by hand, very finely. Pour into a bowl with bulgur.
- Add green onions, cucumbers, tomatoes, olive oil, lemon juice, black pepper and sea salt if desired, and stir gently.
- Refrigerate until serving time.
- Makes 8 servings, about 1 cup each.
To make this recipe gluten-free, replace the bulgur with a gluten-free grain, such as quinoa, sorghum, or millet.
- Preparation time: 5 minutes
- Cooking time: 15 minutes
- category: Salad
- dishes: The Mediterranean Sea
- serving size: 1 share
- Calories: 122
- sugar: 4 g
- sodium: 13 mg
- Fat: 4 g
- Carbohydrates: 21 grams
- the basic: 6 grams
- protein: 4 g
Key words: Vegetarian tabbouleh recipe, tabbouleh recipe, healthy recipe
Try some of my other favorite vegan salad recipes:
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