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–+ servings
Hearty Bulgur-Forward Tabbouleh Salad – vegetarian recipe
Stav Kogan

Hearty Bulgur-Forward Tabbouleh Salad

A substantial and satisfying take on the classic tabbouleh salad where nutty, chewy bulgur wheat takes center stage, supported by fresh parsley, mint, and tomato. A hearty, balanced, and nutritious meal in itself.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 1 hour 45 minutes
Servings: 6 cup
Calories: 255

Ingredients
  

  • (Serves 6-8)
  • 1 ½ cups / 270g (9.5 oz) bulgur wheat
  • 2 medium tomatoes, seeded and very finely diced
  • 3 tbsp (12 g / 0.42 oz) fresh parsley, minced
  • 3 scallions, thinly sliced
  • 3 tbsp (5 g / 0.18 oz) fresh mint, minced
  • 3 tbsp (45 ml) fresh lemon juice
  • ½ cup (120 ml / 4.1 fl oz) extra virgin olive oil
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 12-16 small lettuce leaves, for serving (like Boston or butter lettuce)
  • Pro-Tips for Perfect Tabbouleh
  • Finely dice your veggies. For the best texture and flavor distribution, take the time to dice the tomatoes and slice the scallions as finely as you can.
  • Customize it! Feel free to add a finely diced cucumber for extra crunch, a can of rinsed chickpeas for more protein, or some crumbled feta for a salty, creamy kick.

Method
 

  1. Prepare the Bulgur: Rinse the bulgur in a fine-mesh sieve under cold water.
  2. Place it in a medium bowl and cover with boiling water by about 2 inches.
  3. Let it soak for 30 minutes, or until tender with a slight chew.
  4. Drain Completely: Line a sieve with cheesecloth or a clean kitchen towel and drain the bulgur. Gather the cloth and squeeze firmly to remove all excess water. This step is crucial for a fluffy, perfect texture!
  5. Combine and Chill: Transfer the dry bulgur to a large mixing bowl.
  6. Add the diced tomatoes, parsley, scallions, mint, lemon juice, and olive oil.
  7. Season to taste with salt and pepper and toss until everything is well combined.
  8. Cover and chill for at least 1 hour (or up to 48 hours) to allow the flavors to meld beautifully.
  9. Serve spooned into fresh lettuce leaves.
  10. Don't skip the squeeze! Removing all excess water from the bulgur is the single most important step for achieving a light, fluffy texture instead of a watery salad.
  11. Let it marinate. This salad tastes even better the next day! Making it ahead allows the lemon juice and olive oil to fully permeate the bulgur and the flavors to meld together.

Nutrition

Calories: 255kcalCarbohydrates: 28gProtein: 4.2gFat: 15.5g

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