Save Bulgur Wheat Salad Tabbouleh is a vibrant and refreshing Middle Eastern classic that brings a burst of freshness to any table. This nutritious salad features tender bulgur wheat tossed with a garden's worth of fresh herbs, ripe tomatoes, and crisp cucumber, all tied together by a zesty, garlic-infused lemon dressing. It is an ideal choice for a light, healthy meal or a flavorful side dish that complements a variety of cuisines.
Save The beauty of this Tabbouleh lies in its simplicity and the quality of its ingredients. By allowing the bulgur to soak in boiling water, you achieve a perfect texture that absorbs the olive oil and lemon juice, making every bite a harmonious blend of earthy grains and citrusy brightness.
Ingredients
- Bulgur: 1 cup fine bulgur wheat, 1 cup boiling water
- Fresh Produce: 2 medium tomatoes, diced; 1 medium cucumber, peeled, seeded, and diced; 4 scallions, finely sliced; 1 large bunch fresh flat-leaf parsley, finely chopped (about 1 cup packed); 1/2 bunch fresh mint leaves, finely chopped (about 1/2 cup packed)
- Dressing: 1/4 cup extra virgin olive oil, 1/4 cup freshly squeezed lemon juice (about 2 lemons), 1 garlic clove, finely minced, 1/2 teaspoon fine sea salt, 1/4 teaspoon freshly ground black pepper
Instructions
- Step 1
- Place bulgur wheat in a large bowl. Pour boiling water over it, cover, and let stand for 10–15 minutes until the bulgur is tender and water is absorbed. Fluff with a fork and allow to cool to room temperature.
- Step 2
- Add diced tomatoes, cucumber, scallions, parsley, and mint to the cooled bulgur.
- Step 3
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- Step 4
- Pour the dressing over the bulgur mixture. Toss gently until well combined.
- Step 5
- Taste and adjust seasoning as needed. Chill in the refrigerator for at least 20 minutes to allow flavors to meld.
- Step 6
- Serve cold or at room temperature.
Zusatztipps für die Zubereitung
For the brightest flavor, always use freshly squeezed lemon juice and high-quality extra virgin olive oil. Ensure the bulgur is fluffed and cooled to room temperature before adding the fresh herbs to prevent them from wilting.
Varianten und Anpassungen
To make this salad gluten-free, substitute cooked quinoa or millet for the bulgur wheat. You can also add a unique twist by mixing in pomegranate seeds, diced red peppers, or crumbled feta cheese for extra texture and taste.
Serviervorschläge
Serve this Tabbouleh alongside grilled meats or falafel for a complete, satisfying meal. It also pairs wonderfully with hummus and warm pita bread as part of a traditional mezze spread.
Save With its combination of fiber-rich bulgur and antioxidant-packed fresh vegetables, this Tabbouleh is a nourishing addition to any diet. Enjoy the crisp, clean flavors of this Middle Eastern staple in your own kitchen.
Recipe FAQs
- → What is bulgur wheat and can I substitute it?
Bulgur wheat is a quick-cooking whole grain made from dried cracked wheat. For a gluten-free version, substitute with cooked quinoa, millet, or farro in equal amounts. The texture will be slightly different but equally delicious.
- → How long can tabbouleh be stored?
Tabbouleh keeps well refrigerated in an airtight container for up to 3 days. The flavors actually improve as the ingredients meld together. Store the dressing separately if preparing ahead, then combine just before serving to maintain crispness.
- → Can I make this ahead of time?
Yes, tabbouleh is excellent for meal prep. Prepare the bulgur and chop vegetables ahead, then combine with dressing 2-3 hours before serving. This allows flavors to develop and the salad to chill properly. Taste and adjust seasoning before serving.
- → What variations can I try?
Add pomegranate seeds, diced red peppers, or radishes for extra crunch and color. Crumbled feta or halloumi adds richness. For more herbs, increase parsley and mint. Roasted chickpeas create a heartier, protein-packed version.
- → How should I prepare the fresh herbs?
Finely chop flat-leaf parsley and fresh mint leaves right before assembly for maximum freshness and flavor. Avoid over-chopping or bruising the delicate herbs. Pat dry if they're wet to prevent excess moisture in the salad.
- → Is this suitable for dietary restrictions?
Tabbouleh is naturally vegan and vegetarian. It contains gluten from bulgur wheat, but substituting with quinoa or millet makes it gluten-free. Always check packaged bulgur labels for potential cross-contamination if you have severe allergies.