Refreshing Mediterranean Tabbouleh Salad
This vibrant Mediterranean Tabbouleh Salad is a delightful blend of fresh ingredients, perfect for any gathering or potluck. Traditionally made with parsley and bulgur, this salad brings a bright, zesty flavor profile thanks to the addition of lemon juice and olive oil. Feel free to get creative with substitutions—during my travels in Mexico, I swapped parsley for cilantro and added poblanos for a southwestern twist that was equally refreshing. Packed with nutrients and flavor, this salad not only serves as a great side dish but can also stand alone as a light meal. Enjoy the freshness of seasonal vegetables and herbs in each bite!
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
Bulgur
1 cup (uncooked)
Boiling water
1 1/2 cups
Salt
1 1/2 teaspoons
Fresh lemon juice or lime juice
1/4 cup (freshly squeezed)
Garlic
1 teaspoon (crushed)
Chopped scallion
1/2 cup (include greens)
Dried mint flakes
1/2 teaspoon
Extra virgin olive oil
1/4 cup (good quality)
Fresh black pepper
to taste
Medium tomatoes
2 (diced)
Fresh parsley
1 cup (chopped and packed)
Cooked chickpeas
1/2 cup (optional)
Chopped bell pepper
1 (red or green, optional)
Coarsely grated carrot
1/2 cup (optional)
Chopped cucumber
1 (optional)
Instructions
1
In a medium-sized bowl, combine the bulgur, boiling water, and salt. Stir gently to mix.
2
Cover the bowl and let it stand for 15-20 minutes, or until the bulgur becomes tender and chewable.
3
Once the bulgur is ready, add the fresh lemon juice (or lime juice), crushed garlic, good-quality olive oil, and dried mint flakes. Mix thoroughly until all the ingredients are well incorporated.
4
Cover the bowl again and refrigerate for 2-3 hours to allow the flavors to meld and intensify.
5
Just before serving, gently fold in the diced tomatoes, chopped parsley, and any optional vegetables you choose to include, such as chickpeas, bell peppers, grated carrots, and cucumber.
6
Taste the salad and adjust the seasonings with additional salt, pepper, or lemon juice if desired.
7
For an extra touch, garnish the salad with olives before serving for a Mediterranean flair.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in this Mediterranean Tabbouleh Salad?
The core ingredients are bulgur wheat, fresh parsley, tomatoes, and a dressing made of lemon juice and olive oil.
How do I prepare the bulgur for the salad?
Combine 1 cup of uncooked bulgur with 1 1/2 cups of boiling water and 1 1/2 teaspoons of salt in a bowl.
How long does the bulgur need to soak?
The bulgur should stand covered for 15 to 20 minutes until it is tender and chewable.
Can I use lime juice instead of lemon juice?
Yes, you can use 1/4 cup of either freshly squeezed lemon juice or lime juice.
What type of olive oil is recommended?
The recipe calls for 1/4 cup of good quality extra virgin olive oil.
How is the garlic prepared for this recipe?
You should use one teaspoon of crushed garlic.
Do I use both the white and green parts of the scallions?
Yes, the recipe specifies 1/2 cup of chopped scallions including the greens.
What kind of mint should I use?
The recipe requires 1/2 teaspoon of dried mint flakes.
How long should the salad be refrigerated before serving?
It is recommended to cover and refrigerate the mixture for 2 to 3 hours to let the flavors meld.
When should I add the fresh vegetables?
Gently fold in the diced tomatoes, chopped parsley, and other optional vegetables just before serving.
What are some optional vegetable additions?
You can add chickpeas, bell peppers, grated carrots, and chopped cucumber.
How much parsley is needed?
The recipe calls for 1 cup of chopped and packed fresh parsley.
Can I add protein to make it a more filling meal?
Yes, adding 1/2 cup of cooked chickpeas is a great optional protein source.
What is a good garnish for a Mediterranean flair?
Garnishing the salad with olives adds a nice Mediterranean touch.
Can I make a southwestern version of this salad?
Yes, you can swap the parsley for cilantro and add poblanos for a southwestern twist.
Is this salad suitable for vegetarians?
Yes, this is a vegetarian and vegan-friendly salad.
How many tomatoes are used in the recipe?
The recipe uses 2 medium diced tomatoes.
How should I adjust the seasoning?
After the flavors have melded, taste and add more salt, fresh black pepper, or lemon juice as desired.
Is the bulgur cooked on a stove?
No, it is prepared by soaking in boiling water rather than boiling on a stovetop.
What type of bell pepper is best for this salad?
You can use either one red or one green chopped bell pepper.
How much carrot can I add?
You can add 1/2 cup of coarsely grated carrot.
Is cucumber a standard part of this recipe?
It is listed as an optional ingredient; you can add one chopped cucumber if you like.
What is the flavor profile of this Tabbouleh?
The flavor profile is bright, zesty, and refreshing thanks to the herbs and citrus.
Can this salad be served as a main dish?
While it is a great side dish, it is hearty enough to stand alone as a light meal.
What texture should the bulgur have after soaking?
It should be tender and chewable, not hard or mushy.
Is this recipe good for potlucks?
Yes, it is specifically mentioned as being perfect for gatherings or potlucks.
Does the recipe use fresh black pepper?
Yes, fresh black pepper should be added to taste.
How do I ensure the flavors are intense?
Allowing the salad to sit in the refrigerator for at least 2 hours is key to intensifying the flavors.
What is the total count of ingredients including options?
There are 15 ingredients listed in total, including optional items like chickpeas and carrots.
What is the primary herb used?
The primary herb used is fresh parsley, which provides the vibrant green color and fresh taste.