Description
A cascade of finely chopped herbs, juicy tomatoes, and tender bulgur, all brought together with a zesty lemon-oil vinaigrette. This salad is an exceptionally fresh and bright taste of the Mediterranean.
Ingredients
Pantry
- ¾ cup 115 g fine bulgur wheat
- 1 tsp fine sea salt
- ½ tsp ground cumin
- ¼ tsp ground cinnamon
Produce
- 4 large bunches fresh flat-leaf parsley (approx. 500 g, tough stems removed)
- 1 large bunch fresh mint (to yield ¾ cup packed leaves, approx. 30 g, tough stems removed)
- 3 large vine-ripened tomatoes (approx. 550 g)
- 1 small Persian cucumber (approx. 100 g)
- 4 green onions (approx. 60 g)
Liquids
- ½ cup 120 ml freshly squeezed lemon juice
- ⅔ cup 160 ml quality extra-virgin olive oil
Instructions
- Hydrate the Bulgur: Place the fine bulgur wheat into the shallow glass basin. Pour 1 ½ cups of boiling water over the top, stir once, and let it stand for 10-12 minutes. The grain should absorb the water and become tender.
- Prepare the Herbs: While the bulgur hydrates, thoroughly wash and spin-dry the parsley and mint. This step is crucial to avoid a watery salad. Gather the herbs into tight bunches on your cutting board and chop them as finely as possible. Place the chopped herbs into the extra-large mixing bowl.
- Dice the Produce: Core the tomatoes and remove the seeds to minimize excess moisture. Finely dice the tomato flesh. Peel the Persian cucumber, slice it into thin strips, and then finely dice. Trim the root ends from the green onions and thinly slice the white and light green parts. Add all diced produce to the bowl with the herbs.
- Whisk the Vinaigrette: In a small bowl, combine the freshly squeezed lemon juice, extra-virgin olive oil, fine sea salt, ground cumin, and ground cinnamon. Whisk vigorously for about 30 seconds until the mixture is emulsified and slightly thickened.
- Combine & Dress: Drain any excess water from the hydrated bulgur by pressing it into a fine-mesh sieve, then fluff it with a fork. Add the fluffed bulgur to the large bowl with the herbs and vegetables. Pour the prepared vinaigrette over everything.
- Final Toss & Rest: Using two large spoons, gently fold all the ingredients together. Ensure the bulgur is evenly distributed and every component is lightly coated with the vinaigrette. For the best flavor, allow the salad to rest at room temperature for at least 15 minutes before serving.
Notes
Storage: This salad is best enjoyed within a few hours of making it. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days, though the herbs will lose some of their vibrant texture.
Ingredient Swaps: For a gluten-free alternative, you can substitute the bulgur with 1 ½ cups of cooked and cooled quinoa. A small, finely diced red onion can be used in place of the green onions for a sharper bite.
Pro Tip: The key to authentic tabbouleh is the texture. Take your time to chop the parsley, mint, and vegetables very finely. The goal is a cohesive salad, not a chunky one.
Nutrition Facts
(per serving, approximate)
- Calories: 298
- Total Fat: 22 g
- Saturated Fat: 3.2 g
- Polyunsaturated Fat: 2.7 g
- Monounsaturated Fat: 15 g
- Cholesterol: 0 mg
- Sodium: 345 mg
- Total Carbohydrate: 22.5 g
- Dietary Fiber: 6.5 g
- Total Sugars: 4 g
- Protein: 4.2 g
- Vitamin C: 125 mg
- Calcium: 128 mg
- Iron: 3.4 mg
- Potassium: 735 mg
Nutrition
- Calories: 298