Tabbouleh Salad with Mint and Parsley

A refreshing and flavorful Mediterranean salad made with finely chopped parsley, mint, tomatoes, cucumber, and bulgur wheat, dressed with a simple lemon juice and olive oil dressing.

Prep Time

20 minutes

Total Time

40 minutes

Calories

275 kcal

Difficulty

Easy

Equipment

0 items

Cost

£1.09/serving

Season:

☀️ Summer

Meal Type:

Lunch•Salad

Cuisine:

Mediterranean

Cooking Style:

Quick & Easy

Mood:

Healthy

Ingredients

Servings

0.5cupFine Bulgur Wheat(Also known as #1 Bulgur Wheat)

£0.20

1cupBoiling Water

2cupsFresh Parsley(Finely chopped)

£0.75

0.5cupFresh Mint(Finely chopped)

£0.60

2mediumRipe Tomatoes(Finely diced)

£0.80

1mediumCucumber(Peeled, seeded, and finely diced)

£0.70

2stalksGreen Onion(Thinly sliced)

£0.30

0.3cupLemon Juice(Freshly squeezed)

£0.35

0.3cupExtra Virgin Olive Oil

£0.60

0.5teaspoonSalt(Or to taste)

£0.01

0.3teaspoonBlack Pepper(Or to taste)

£0.05

Total Cost

£4.36

£1.09 per serving

Instructions

1.
Place the bulgur wheat in a medium bowl and pour the boiling water over it. Cover the bowl and let it sit for 20 minutes, or until the bulgur has absorbed all the water and is tender.
2.
While the bulgur is soaking, prepare the other ingredients. Finely chop the parsley and mint. Dice the tomatoes and cucumber. Thinly slice the green onion.
3.
Once the bulgur is ready, fluff it with a fork to separate the grains.
4.
In a large bowl, combine the cooked bulgur, parsley, mint, tomatoes, cucumber, and green onion.
5.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
6.
Pour the dressing over the salad and toss well to combine.
7.
Taste and adjust seasoning as needed. Refrigerate for at least 30 minutes before serving to allow the flavors to meld. It tastes even better the next day!

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My Notes

Nutrition Information

Nutrition per serving (200g)

275 kcal / 1151 kJ

Carbs

27g

10% of RDA

Fat

17g

24% of RDA

Protein

12% of RDA

Detailed Breakdown

Fibre

7 g

23% of RDA

Sugar

5 g

6% of RDA

Sodium

300 mg

13% of RDA

Saturated Fat

2 g

10% of RDA

Chef's Tips

For a gluten-free version, substitute the bulgur wheat with quinoa or another gluten-free grain.

Adjust the amount of herbs to your liking. Some people prefer more parsley, while others prefer more mint.

If you don't have time to soak the bulgur wheat, you can cook it in a saucepan according to the package directions.

For a spicier tabbouleh, add a pinch of red pepper flakes to the dressing.

Feel free to add other vegetables like bell peppers or radishes.

Wine Pairings

No wine pairing suggestions available for this recipe.

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