Discover the authentic Tabbouleh recipe, a refreshing Mediterranean salad packed with fresh parsley, ripe tomatoes, bulgur wheat, and zesty lemon juice. This healthy and vibrant dish is perfect as a side or light meal, bursting with flavors and nutrients. Learn how to make this easy and traditional Middle Eastern salad that's a favorite for any occasion.

Ingredients:

- 1 cup bulgur wheat

- 2 cups fresh parsley, finely chopped

- 1/2 cup fresh mint leaves, finely chopped (optional)

- 4 ripe tomatoes, diced

- 1 small onion, finely chopped

- 4 green onions, chopped

- 1/4 cup extra virgin olive oil

- 1/4 cup fresh lemon juice

- Salt and pepper to taste

Instructions:

Prepare the Bulgur:

Place the bulgur wheat in a bowl and cover with boiling water. Let it soak for about 20 minutes until soft. Drain any excess water and fluff with a fork.

Mix the Vegetables:

  In a large mixing bowl, combine the chopped parsley, mint (if using), tomatoes, onions, and green onions.

Add Bulgur:

  Once the bulgur has cooled, add it to the vegetable mixture. Toss well to combine.

Make the Dressing:

  In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.

Combine Everything:

  Pour the lemony dressing over the salad and toss until all ingredients are evenly coated.

Chill and Serve:

  Refrigerate the tabbouleh for at least 30 minutes before serving to allow the flavors to meld. Serve chilled as a side dish or enjoy on its own.

Notes:

- For a gluten-free option, substitute bulgur with quinoa.

- Adjust the lemon juice and olive oil to your taste preference.

Enjoy your fresh and vibrant Tabbouleh salad!

Nutritional Values

Bulgur Wheat:

   - Calories: 150  

   - Protein: 5g  

   - Carbohydrates: 33g  

   - Fiber: 8g  

   - Fat: 0.5g  

Benefits:

   - High in fiber, which supports digestive health and helps in weight management.  

   - A good source of plant-based protein and essential vitamins and minerals like B vitamins and iron.  

   - Low in fat and a good option for maintaining healthy cholesterol levels.

Fresh Parsley:

   - Calories: 22  

   - Protein: 2g  

   - Carbohydrates: 4g  

   - Fiber: 2g  

   - Fat: 0.5g  

Benefits:

   - Rich in antioxidants such as vitamin C, which supports immune health.  

   - Contains vitamin K, important for bone health.  

   - Provides iron and folate, which are essential for energy production and red blood cell formation.

Fresh Mint Leaves (Optional):

   - Calories: 6  

   - Protein: 0.5g  

   - Carbohydrates: 1g  

   - Fiber: 0.5g  

   - Fat: 0g  

Benefits:

   - Known for its digestive benefits, helping to soothe the stomach.  

   - Contains antioxidants that help fight inflammation.  

   - Provides vitamins A and C, which support overall health.

Tomatoes

   - Calories: 22  

   - Protein: 1g  

   - Carbohydrates: 5g  

   - Fiber: 1.5g  

   - Fat: 0.2g  

Benefits:

   - High in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease.  

   - Rich in vitamins A and C, which are important for skin health and immune function.  

   - Low in calories and a good source of hydration.

Onion

   - Calories: 44  

   - Protein: 1g  

   - Carbohydrates: 10g  

   - Fiber: 2g  

   - Fat: 0g  

Benefits:

   - Contains antioxidants and sulfur compounds that may reduce inflammation and support cardiovascular health.  

   - Rich in vitamin C, which boosts immune health.  

   - May have antibacterial properties and promote digestive health.

Green Onions: 

   - Calories: 16  

   - Protein: 1g  

   - Carbohydrates: 4g  

   - Fiber: 1g  

   - Fat: 0g  

Benefits:

   - High in antioxidants and vitamins such as vitamin K, which supports bone health.  

   - Contains compounds that may help with digestion and detoxification.  

   - Low in calories and provides a mild flavor to dishes.

Extra Virgin Olive Oil

   - Calories: 120  

   - Protein: 0g  

   - Carbohydrates: 0g  

   - Fiber: 0g  

   - Fat: 14g (of which 2g are saturated fat)  

Benefits:

   - Rich in monounsaturated fats, which are heart-healthy and may reduce the risk of cardiovascular disease.  

   - Contains antioxidants such as vitamin E, which can protect cells from damage.  

   - Has anti-inflammatory properties and supports overall wellness.

Lemon Juice 

   - Calories: 4  

   - Protein: 0g  

   - Carbohydrates: 1g  

   - Fiber: 0g  

   - Fat: 0g  

Benefits:

   - High in vitamin C, which supports the immune system and skin health.  

   - Contains citric acid, which may aid digestion and prevent kidney stones.  

   - Low in calories and can enhance the flavor of dishes without adding extra calories or fat.