Tabule Salad

Why You’ll Love This Recipe

• Fresh and zesty: Every bite bursts with bright lemon and herb flavor.
• Plant-based and vegan: Naturally free of animal products.
• Healthy and nourishing: Rich in fiber, vitamins, and antioxidants.
• Quick and easy: Minimal cooking required.
• Perfect for warm weather: Light and refreshing for summer meals.
• Meal-prep friendly: Tastes even better the next day.
• Customizable: Adjust ingredients to your taste or dietary needs.
• Great as a side or main: Pairs well with grilled dishes or stuffed in pitas.
• Cultural classic: A traditional favorite from Levantine cuisine.
• Low-calorie, high flavor: Guilt-free and satisfying.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Bulgur wheat (fine or medium grind)
• Fresh parsley, finely chopped
• Fresh mint, finely chopped
• Ripe tomatoes, finely diced
• Cucumber (optional), finely diced
• Green onions or red onion, finely chopped
• Fresh lemon juice
• Extra virgin olive oil
• Salt
• Black pepper

Directions

1. Place bulgur in a bowl and pour boiling water over it (just enough to cover). Let sit for 10–15 minutes, or until softened. Drain excess water if needed.
2. Meanwhile, finely chop parsley, mint, tomatoes, cucumber (if using), and onion.
3. Fluff the soaked bulgur with a fork and let it cool to room temperature.
4. In a large mixing bowl, combine the bulgur, chopped herbs, tomatoes, cucumber, and onion.
5. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
6. Pour the dressing over the salad and toss well to combine.
7. Taste and adjust seasoning or lemon juice if needed.
8. Chill for 30 minutes to let flavors meld, or serve immediately.

Servings and timing

• Servings: 4–6
• Prep time: 15 minutes
• Soaking time: 15 minutes
• Total time: 30 minutes

Variations

• Gluten-free version: Substitute bulgur with quinoa or cauliflower rice.
• Add protein: Stir in chickpeas or grilled tofu.
• Tomato-heavy: Add more tomatoes for a juicier version.
• Spicy twist: Add minced chili or a dash of cayenne pepper.
• Pomegranate boost: Mix in pomegranate seeds for sweetness and crunch.
• Garlic touch: Add a small clove of finely minced garlic to the dressing.
• More greens: Toss in baby spinach or arugula for a bulkier salad.
• Nutty crunch: Sprinkle with toasted pine nuts or sunflower seeds.
• Tangy edge: Add a splash of red wine vinegar for more acidity.
• Citrus mix: Try lime juice instead of lemon for a different twist.

Storage/Reheating

• Storage: Store in an airtight container in the fridge for up to 3 days.
• Flavor tip: The salad often tastes better the next day as flavors continue to blend.
• Reheating: Not needed—Tabule is best served cold or at room temperature.

FAQs

What is bulgur, and where can I find it?

Bulgur is a quick-cooking cracked wheat commonly used in Middle Eastern dishes. Look for it in the grains or international foods aisle.

Can I use quinoa instead of bulgur?

Yes, quinoa is a great gluten-free alternative and works well in Tabule.

Should I cook the bulgur?

Fine bulgur usually just needs soaking in hot water. For coarser grains, brief boiling may be necessary.

Can I make this salad ahead of time?

Yes, it’s great for meal prep and tastes even better after a few hours in the fridge.

Is Tabule eaten as a main dish or side?

It works beautifully as either—serve it alone, in a pita, or alongside grilled foods.

What herbs are essential in Tabule?

Parsley is the key herb, with mint adding a fresh, aromatic boost.

How do I keep it from getting soggy?

Drain the tomatoes and bulgur well before mixing, and serve soon after adding dressing if needed.

Can I freeze Tabule?

It’s not recommended—fresh herbs and tomatoes lose texture when frozen.

What’s the difference between Tabule and other grain salads?

Tabule focuses heavily on fresh herbs and lemon juice, making it more herb-forward and refreshing.

Can I add feta or other cheese?

Traditionally no, but you can add crumbled feta for a Mediterranean fusion twist.

Conclusion

Tabule Salad is a refreshing, nutrient-rich dish that brings bold flavor and fresh ingredients to any table. Whether you’re serving it as a light lunch, a vibrant side dish, or part of a Mediterranean spread, it’s a versatile and satisfying choice. With minimal ingredients and maximum flavor, it’s a go-to recipe for healthy, delicious eating.

Tabule Salad

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Tabule Salad, or Tabbouleh, is a refreshing Middle Eastern salad made with bulgur wheat, fresh parsley, mint, tomatoes, and a zesty lemon-olive oil dressing. Light, flavorful, and nutrient-packed, it’s perfect as a side, appetizer, or light meal.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 30 minutes
• Yield: 4–6 servings
• Category: Salad
• Method: No-cook
• Cuisine: Middle Eastern
• Diet: Vegan

Ingredients

1. 1 cup fine or medium bulgur wheat
2. 2 cups fresh parsley, finely chopped
3. 1/2 cup fresh mint, finely chopped
4. 2 ripe tomatoes, finely diced
5. 1/2 cucumber (optional), finely diced
6. 2 green onions or 1/4 cup red onion, finely chopped
7. 1/4 cup fresh lemon juice (about 2 lemons)
8. 1/4 cup extra virgin olive oil
9. Salt, to taste
10. Black pepper, to taste

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Instructions

Place bulgur in a bowl and pour enough boiling water to just cover it. Let soak for 10–15 minutes until softened. Drain excess water if needed.

1. While bulgur soaks, finely chop parsley, mint, tomatoes, cucumber (if using), and onion.
2. Fluff the bulgur with a fork and let it cool to room temperature.
3. In a large bowl, combine bulgur, chopped herbs, tomatoes, cucumber, and onion.
4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
5. Pour dressing over salad and toss well to combine.
6. Taste and adjust seasoning or lemon juice as needed.
7. Chill for 30 minutes for flavors to meld, or serve immediately.

Notes

1. For a gluten-free version, substitute bulgur with quinoa or cauliflower rice.
2. Drain tomatoes and bulgur well to prevent sogginess.
3. Tabule tastes even better after chilling for a few hours.
4. Add chickpeas, pomegranate seeds, or toasted pine nuts for variety.

Nutrition

• Serving Size: 1 cup
• Calories: 150
• Sugar: 3g
• Sodium: 120mg
• Fat: 8g
• Saturated Fat: 1g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 3g
• Cholesterol: 0mg