This Tabbouleh – Great Heart Healthy Parsley and Bulgur Summer Salad is something out of this world! This chopped green goodness called Tabbouleh salad has fresh chopped cilantro, tomatoes, onions, bulgur, and its classic spices. Overall, growing up, this salad was the #1 go-to salad next to each meal! Even though I love any type of salad, this one was one of my favorites! When you place these ingredients together, it comes out so delicious!
Yum
Every time I order Lebanese food, I get a side of tabbouleh and I’ll be honest, either the salad would be drowning in dressing or it would come out too dry. Growing up, I had tried so many different types of tabbouleh salads and I always had my preference. So, I decided to create my version of this salad. Generally, I prefer it not too dry, not too wet, right in between.
Tabbouleh comes from the Middle Eastern menu which usually pairs well with chicken kabob (skewers), hummus, baba ganoush, pita bread, falafel, labneh and other types of food like broiled chicken, chicken cutlets (chicken nuggets)any type of fish. My favorites are chicken skewers and tabbouleh next to a bed of rice!
This Tabbouleh green salad is often called Mezza which means small appetizer-like dish in Middle Eastern cuisine. Tabbouleh salad is known to be very healthy and packed with many healthy greens and vegetables. It’s perfect on those hot summer days to enjoy as a side dish or a great refreshing salad next to your meal.
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IN THIS POST: STEPS TO MAKE THIS Tabbouleh – Great Heart Healthy Parsley and Bulgur Summer Salad
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- 🍴INGREDIENTS LIST
- STEPS TO MAKE THE PERFECT TABBOULEH – GREAT HEART HEALTHY PARSLEY AND BULGUR SUMMER SALAD
- JUMP TO RECIPE CARD
- FREQUENTLY ASKED QUESTIONS – TABBOULEH
PREFER TO WATCH STEP-BY-STEP RECIPE VIDEO INSTEAD OF READING?
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I’m So EXCITED to show you how to make my version of THE BEST TABBOULEH!
Tabbouleh originates from Lebanon and Syria, it is also known as Tabouli. It is often found as a side dish on Mediterranean menus. This salad is light and refreshing and has a secret taste! This healthy salad is known for its vibrant flavors and it’s very fresh next to any dish. If you are ready to make delicious tabbouleh, then lets get started.
🍴INGREDIENTS YOU’LL NEED TO MAKE THIS TABBOULEH SALAD
- Parsley
- Onions
- Tomatoes
- Mint
- Lemons
- Bulgur
- Water
- Aleppo Pepper
- Cumin
- 7 Spice
- Salt
- Black Pepper
- Sumac
STEPS TO MAKE THE PERFECT TABBOULEH – GREAT HEART HEALTHY PARSLEY AND BULGUR SUMMER SALAD
Chopping Parsley
There are two different types of parsley. One is Italian parsley which has a strong fragrance and flavor with broad, large leaves and, a tough texture. Curly Parsley has thicker curly leaves, clustered bunches, and muted flavor. Between both of them, the curly parsley has a more of lighter taste with a more vibrant color. I am not a fan of chopping my parsley in a food processor! I would highly recommend chopping by hand. Food processor tends to chop and start to clump at the bottom and pure sometimes. If you can chop your vegetables very finely it’s a plus point to this recipe!
Bulgur comes in different grain sizes. Commonly, this traditional tabbouleh uses size (#1 bulgur). This size allows water to absorb much quicker and has a better taste to texture in the salad, it also comes in larger sizes. If you’re unsuccessful in finding this exact size (#1 bulgur), choose another smaller size bulgur number that you can find and cook (or soak) it according to the instructions on the package. Make sure you allow the bulgur to soak, this will help it become nice and fluffy and perfect!
Have you heard of this saying “Patience is golden” I’m sure you have heard of this saying before! Certainly, the longer you wait to dive into that bowl to eat the better it is! If you don’t have patience your bulgur won’t be fluffy and plump, so please wait for that perfect bite!
If you add your seasonings to your bulgur separately, the flavors will be absorbed in the bulgur and taste much better. But, I also noticed that doing this won’t allow the seasonings to clump up on the edges and grooves of your green parsley leaves. Also, everyone’s taste buds are different. However, everyone likes lots of flavor! So don’t be afraid to add more seasonings if you think it needs some! Although you can add any of these ingredients to enhance flavors, you can also pick and choose these ingredients that I find myself adding after I’m done taste testing! (salt, lemon, olive oil, or some cumin – Add to your taste).
- If you want a lighter onion taste you can swap red onions with finely green onions.
- You can also add Persian cucumbers to this salad. I don’t prefer cucumbers but that’s your choice.
Here are the basics on how to put this salad together:
- Chop the ingredients for your salad well and very finely.
- Soak Bulgur as instructed based on its size.
- Combine all vegetables, bulgur, and seasonings inside the salad and mix.
- Allow it to Rest for an hour before serving.
- Ready to serve. Serve Chilled!
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RECIPE CARD
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Tabbouleh – Healthy Parsley and Bulgur Summer Salad
- Total Time: 25 minutes
- Yield: Feeds a party of 10
Description
Tabbouleh – Healthy Parsley and Bulgur Summer Salad
This Tabbouleh – Great Heart Healthy Parsley and Bulgur Summer Salad is something out of this world! This chopped green goodness called Tabbouleh salad has fresh chopped cilantro, tomatoes, onions, bulgur, and its classic spices. Overall, growing up, this salad was the #1 go-to salad next to each meal! Even though I love any type of salad, this one was one of my favorites! When you place these ingredients together, it comes out so delicious!
Ingredients
- 3 bunches of Parsley
- 2 small red Onions
- 5 Roma Tomatoes
- 1/2 bunch of fresh Mint
- 2–3 Lemons
- 1/2 cup of #1 fine Bulgur
- 1 cup of room temp Water
- 1 tsp Aleppo Pepper
- 1 tsp Cumin
- 1/2 tsp 7 Spice
- 1 tsp Salt
- 1 tsp Black Pepper
- 1/2 tsp Sumac
Instructions
- Start by soaking the bulgur into a bowl. Pour and cover the bulgur with lukewarm water and have this sit for a few minutes. Chop your red onion, parsley, tomatoes, and mint leaves finely, and add all your vegetables into a large mixing bowl
- In a separate bowl, strain your bulgur and remove all the water from it as much as you can. Mix Bulgur and the dry seasonings in a separate bowl (do not include salt yet)
- Add the bulgur to the chopped greens and vegetables and mix. Add your lemons, olive oil, salt and mix. At this point, you can add a little more lemon and salt to your taste. Place cellophane over the bowl and set the salad in the fridge for an hour.
Notes
*** Our Nutrition information is estimated, so please make sure to check your own calculation to fit your diet.
- Prep Time: 25
- Category: Vegetarian
- Cuisine: Middle Eeastern
Keywords: Vegetarian style salad, Middle Eastern Salad, Greenery Salad, Fresh Summer Salad
FREQUENTLY ASKED QUESTIONS – TABBOULEH
Tabbouleh is a very healthy vegetarian-style salad that is high in fiber, packed with vitamins and nutrients, and is also low in fat and has no cholesterol. This dish is known to be gluten-free for those vegan lovers made with bulgur wheat and packed with vegetables.
As you know, Tabbouleh has bulgur wheat which makes this dish NOT keto-friendly.
Tabbouleh can last up to 4 days in an airtight container. The tomatoes in this recipe release their juices from the salt and lemon which will start to become watery and the taste will bland out and fade. By pre-salting your tomatoes will allow them to release excess water before placing them into a salad. This step is optional if you plan to keep salad in the fridge for a week.
Yes, you can, but not recommended. Once the Tabbouleh salad is frozen and thawed out your salad greens and tomatoes will turn limp. They will not have a fresh crisp to them. It will also become overly watery and the bulgur will be very limp and soggy.
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