Tabbouleh Wheat And Herb Salad Recipe

Experience a Middle Eastern culinary delight! This vibrant Tabbouleh Wheat and Herb Salad bursts with fresh parsley, mint, and tomatoes, tossed in a zesty lemon-olive oil dressing. Perfect as a light lunch, a refreshing side for grilled lamb, or scooped up in pita bread. This recipe is quick to prepare (minimal cooking!) and delivers maximum flavor.

Prep Time 45 mins

Cook Time 130 mins

Calories 199.5 kcal

Protein 6g

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The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Tabbouleh Wheat And Herb Salad

2 cups fresh Italian parsley, chopped
1 cup fresh mint, chopped
Onion
1 pint cherry or grape tomatoes, halved
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup uncooked bulgur wheat
2 tablespoons lemon juice
1/4 cup extra virgin olive oil
fresh romaine (optional) for serving
1 large cucumber, diced
2 cups cold water
fresh grape leaves (optional) for serving

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How to Make Tabbouleh Wheat And Herb Salad

Rinse 1 cup of bulgur wheat and soak in 2 cups of cold water for 1 ½ to 2 hours, or until softened.
Drain the bulgur wheat thoroughly. Use your hands and paper towels to squeeze out as much excess water as possible.
Finely chop 2 cups of fresh parsley, 1 cup of fresh mint, 1 large cucumber (diced), and 1 pint of cherry or grape tomatoes (halved).
In a large bowl, gently combine the drained bulghur, chopped parsley, mint, cucumber, and tomatoes.
Line a serving bowl with fresh romaine or grape leaves (optional).
In a small bowl, whisk together ¼ cup extra virgin olive oil, 2 tablespoons lemon juice, ½ teaspoon salt, and ¼ teaspoon black pepper.
Pour the dressing over the salad and toss gently to combine.
Serve immediately, or chill in the refrigerator for up to 2 hours to allow the flavors to meld. Enjoy!

Nutrition Information (Approximate per serving)

Sodium

49 g

Sugar

18g

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Salads Lunch Sweets & Sides Side Dishes Mediterranean Healthy Vegetarian Summer Recipes

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Course Main Ingredient Cuisine Preparation Low Protein Salads Asian Middle Eastern Dietary Low Cholesterol Low Saturated Fat Low Calorie Low Carb Low In Something Pasta Rice And Grains 4 Hours Or Less

Frequently Asked Questions

How long does it take to make Tabbouleh Wheat And Herb Salad?

Tabbouleh Wheat And Herb Salad takes about 175 minutes from start to finish — roughly 45 minutes to prepare and 130 minutes to cook.

How many calories are in Tabbouleh Wheat And Herb Salad?

Tabbouleh Wheat And Herb Salad has approximately 199.5 calories per serving, with about 6 g protein, 5 g carbohydrates and 21 g fat.

What ingredients do I need for Tabbouleh Wheat And Herb Salad?

The key ingredients for Tabbouleh Wheat And Herb Salad are Fresh Italian Parsley, Of Fresh Mint, Onion, Tomatoes, Salt, Black Pepper. See the full list with measurements above.