Tabbouleh Salad (Bulgur, Couscous, or Quinoa)
A bright, herb-forward Middle Eastern classic made with bulgur wheat, ripe tomatoes, loads of fresh parsley, and a lemony olive oil dressing. Easily made with couscous or quinoa — see the variations in the notes.
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Servings: servings
Ingredients
- 1 cup bulgur wheat see notes for couscous or quinoa variations
- 2 cups water
- 3 medium ripe tomatoes diced
- 1 cup fresh flat-leaf parsley finely chopped (about 1 large bunch)
- 3 scallions thinly sliced
- 2 tablespoons fresh mint leaves thinly sliced, optional
- 3 tablespoons extra-virgin olive oil
- 1 large lemon juiced (about 3–4 tablespoons)
- salt and freshly ground black pepper to taste
Instructions
- Combine the bulgur and water in a small saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 12 to 15 minutes, until the water is fully absorbed. For a more tender result, add an extra ½ cup water and continue simmering until absorbed. Remove from heat, fluff with a fork, and spread onto a baking sheet or large plate to cool to room temperature.
- While the bulgur cools, dice the tomatoes, finely chop the parsley, and thinly slice the scallions and mint (if using). Juice the lemon.
- Transfer the cooled bulgur to a large serving bowl. Add the tomatoes, parsley, scallions, and mint. Drizzle with the olive oil and lemon juice, then season generously with salt and pepper.
- Toss well to combine. For best flavor, cover and let the salad rest at room temperature for at least 30 minutes before serving — this allows the bulgur to absorb the dressing. Taste and adjust salt, pepper, and lemon juice before serving.
Notes
Couscous variation: Skip the stovetop cooking. Place 1 cup whole-grain couscous in a heatproof bowl. Pour 1¼ cups boiling water over it, cover tightly with a plate or plastic wrap, and let stand for 10 minutes. Fluff with a fork and cool to room temperature, then proceed with the recipe as written.
Quinoa variation (gluten-free): Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed. Fluff and cool completely before mixing with the other ingredients. Quinoa gives a slightly nuttier flavor and higher protein content than bulgur.
Optional add-ins: A drained 15-ounce can of chickpeas makes this more substantial. About ¼ cup minced red onion adds bite. A handful of sliced Kalamata olives works well if you're not serving olives on the side.
Nutrition (Estimate per Serving)
Calories: 210kcal
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