Imagine a vibrant, zesty salad that bursts with fresh herbs, crisp vegetables, and a tangy dressing that transports you straight to the sun-drenched landscapes of the Middle East. Our Parsley and Wheat Tabbouleh is not just a salad – it's a culinary journey that promises to revolutionize your understanding of healthy, delicious eating. Packed with nutrients, incredibly easy to prepare, and irresistibly refreshing, this dish is about to become your new summer obsession!
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Cuisine: Middle Eastern
Serves: 4 servings
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup fresh parsley, chopped
- 1/2 cup fresh mint, chopped
- 1 medium tomato, diced
- 1 cucumber, diced
- 1/4 cup olive oil
- 1/4 cup lemon juice
- Salt and pepper to taste
Instructions
- Rinse the bulgur wheat thoroughly under cold water using a fine-mesh strainer.
- In a medium saucepan, combine the bulgur wheat with 2 cups of water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 10-12 minutes until the wheat is tender and water is absorbed.
- Remove the cooked bulgur from heat and let it cool completely at room temperature. Spread the wheat on a large flat plate to help it cool and release excess moisture.
- While the wheat cools, finely chop fresh parsley and mint leaves. Ensure the herbs are thoroughly washed and dried before chopping.
- Dice the tomato and cucumber into small, uniform cubes, removing seeds if desired for a less watery salad.
- In a large mixing bowl, combine the cooled bulgur wheat, chopped parsley, mint, diced tomatoes, and cucumbers.
- Whisk together olive oil, lemon juice, salt, and pepper in a small bowl to create the dressing.
- Pour the dressing over the salad and gently toss to ensure all ingredients are evenly coated.
- Cover and refrigerate for at least 30 minutes to allow flavors to meld together before serving.
- Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to preference.
- Serve chilled as a refreshing side dish or light meal, garnished with additional fresh herbs if desired.
Tips
- Herb Freshness is Key: Always use freshly chopped parsley and mint. Dried herbs simply can't compare to the vibrant flavor of fresh herbs.
- Cooling Technique: Spread the cooked bulgur wheat on a flat plate to cool quickly and prevent clumping. This helps maintain the perfect texture.
- Drain Vegetables Thoroughly: After dicing tomatoes and cucumbers, let them sit on a paper towel to remove excess moisture, ensuring your tabbouleh doesn't become watery.
- Marination Magic: Letting the salad rest in the refrigerator for at least 30 minutes allows the flavors to meld beautifully, creating a more complex and delicious dish.
- Customization Options: Feel free to add crumbled feta cheese or toasted pine nuts for extra texture and flavor. The beauty of tabbouleh is its versatility!
- Serving Suggestion: Serve chilled as a side dish, light lunch, or even as a fresh accompaniment to grilled meats and Mediterranean cuisine.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 25g
Protein: 5g
Fat: 9g
Saturated Fat: g
Cholesterol: 0mg
