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Healthy Bulgur Wheat Salad Recipe ~ Tabouli

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A healthy bulgur wheat salad with lots of parsley, tomatoes and scallions dressed simply with freshly squeezed lemon juice, a pinch of sea salt and black pepper. Whole food plant-based goodness.
 
 

What is bulgur wheat ?

 
A whole grain with a nutty flavor typically used in the traditional Lebanese parsley salad also known as Tabbouleh or Tabouli.
 

It is a parboiled grain which makes it a very desirable whole food to keep in your pantry. All it needs is about 20 minutes of soaking and it is ready to be enjoyed in any dish you want. It can also be used in pilafs instead of rice, soups, stews and even baking. 

 
Bulgur wheat and couscous are not the same thing, don’t confuse them. Bulgur is a grain while couscous is a small globe shaped pasta made from durum wheat semolina mixed with water.
 

Let’s Make this Healthy Bulgur Wheat Salad ASAP! 

 
It’s Good For You!
Easy
Light & Healthy
Oil-free
100% WFPB Vegan.
 

Needles to say you can really build on the basics of this recipe and make it your own. Add some chopped cucumbers, pomegranate seeds, cranberries, pine nuts or walnuts. Depending on the season you can replace the tomatoes with nectarines or mandarin slices. Swap the lemon juice with an orange dressing, just let nature’s bounty guide your inner chef here 😉

 
The main ingredient in Tabouli is actually fresh parsley – the world’s most popular herb. True story! 
 

So we got ourselves a super tasty detox salad my friends, perfect for long hot summer days like today and wonderful to pack in wholesome lunches to go. 

Bulgur Wheat salad
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Healthy Bulgur Wheat Salad - Tabouli

A healthy bulgur wheat salad with lots of parsley, tomatoes and scallions dressed simply with freshly squeezed lemon juice, a pinch of sea salt and black pepper. 
Course Salad
Cuisine Mediterranean
Keyword Bulgur Wheat Salad
Prep Time 10 minutes
Soaking time 20 minutes
Total Time 10 minutes
Servings 4 people
Calories 85kcal
Author Florentina

Ingredients

  • 1/2 cup bulgur wheat
  • 1 bunch Italian parsley -flat leaf, finely chopped
  • 1 cup heirloom tomatoes -diced
  • 4 scallions -chopped
  • 1 lemon -juiced
  • 1/4 cup fresh mint -chopped (Optional)
  • 1 pinch sea salt +more to taste
  • 1 pinch freshly cracked black pepper to taste

Instructions

  • Add the bulgur wheat grains to a small bowl and cover with water by a couple of inches. Allow it to soak for about 20 minutes or so then strain it through a fine mesh strainer.
  • Meanwhile chop the parsley, tomatoes and scallions. 
    Add the bulgur to a large salad bowl together with the rest of the ingredients. Season to taste with sea salt and black pepper. Toss to coat and mix well.
  • Cover and refrigerate for two hours before serving.

Nutrition

Calories: 85kcal | Carbohydrates: 19g | Protein: 3g | Sodium: 25mg | Potassium: 325mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1750IU | Vitamin C: 41.5mg | Calcium: 52mg | Iron: 1.9mg

Environmental Information

Salads:

Lemon Quinoa Cucumber Salad

Lemon Quinoa Cucumber Salad

Cucumber Tomato Lentil Salad

Cucumber Tomato Lentil Salad

Italian Veggie Pasta Salad

Italian Veggie Pasta Salad

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