Description
A refreshing Middle Eastern tabbouleh salad made with fresh herbs, tomatoes, and bulgur wheat.
Ingredients
Scale
- 2 large bunches flat-leaf Italian parsley
- 1/2 cup fresh mint leaves
- 1/2 cup fine bulgur wheat
- 3 medium firm tomatoes
- 1 bunch green onions (sliced thin)
- 1/2 cup extra virgin olive oil
- 1/2 cup fresh lemon juice
- 1/2 teaspoon ground allspice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Romaine lettuce leaves for serving
Instructions
- Start with your bulgur wheat. Since we are using fine bulgur (#1), you do not actually need to cook it on the stove. Place the dry wheat in a small bowl and pour your lemon juice over it. Let it sit for about 20 minutes.
- Dice your tomatoes as small as you can. Once they are chopped, put them in a colander over a bowl or the sink. Sprinkle them with a tiny bit of salt. This helps draw out the excess juice.
- Let the tomatoes drain for about 10 minutes while you work on the herbs.
- Wash your parsley thoroughly and make sure it is completely dry. If the parsley is wet, it will turn into a green paste when you chop it. Remove the thick stems and gather the leaves into a tight bundle. Use a very sharp knife to slice through the bundle as finely as possible.
- Treat the mint the same way as the parsley. Pull the leaves off the stems and stack them on top of each other. Roll them up like a cigar and slice them into tiny ribbons. Chop it right before you are ready to mix the salad to keep that bright green color and fresh scent.
- In a small jar, whisk together your olive oil, allspice, salt, and pepper.
- Find your largest mixing bowl. Toss in the chopped parsley, mint, green onions, and the drained tomatoes. Add the soaked bulgur wheat (which should have absorbed all the lemon juice by now). Pour the dressing over the top. Use two large spoons to toss the salad gently.
Notes
- This salad is best served fresh.
- Adjust the seasoning to taste.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 120
- Sugar: 2g
- Sodium: 220mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 2g
- Cholesterol: 0mg
Keywords: tabbouleh, salad, Mediterranean, healthy, vegetarian