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This isn’t just any salad; Bulgur Wheat Tabbouleh is a flavour-packed history lesson in a bowl.
Tabbouleh isn’t just a salad; it’s history on your plate! Originating from Lebanon and Syria, this dish, Bulgur Wheat Tabbouleh, has been loved for centuries, thanks to its bright, herby flavors and wholesome ingredients. It’s the kind of recipe that makes you feel good about what you’re eating, packed with fresh herbs, crunchy veggies, and fibre-rich bulgur wheat. It’s quick to make, easy to tweak, and always steals the spotlight at any meal. Let’s dive in and bring this classic to your table!
Bulgur
Bulgur is a cereal food made from the cracked parboiled groats of several different wheat species, most often from durum wheat. It originates in Middle Eastern cuisine.
Nutrient Content
Not only is bulgur tasty and quick to prepare, but also very nutritious.
Tabbouleh
Tabbouleh is a Levantine salad made mostly of finely chopped parsley, with tomatoes, mint, onion, and bulgur, and seasoned with olive oil, lemon juice, salt, and sweet pepper. Some variations add lettuce or use semolina instead of bulgur. Tabbouleh is traditionally served as part of a Meze in the Arab world.
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Bulgur Wheat Tabbouleh
- Prep Time: 10 minutes
- Resting Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6–8 servings depending on size 1x
- Category: Side Dish
- Method: Easy
- Cuisine: Middle Eastern
Description
Bright, herby, and fresh, it’s like summer in a bowl! This recipe is perfect for a quick lunch or a side dish that steals the show.
Ingredients
For the salad:
- 1 cup bulgur wheat
- 1 bunch mint (about 1/2 cup, chopped)
- 1 bunch parsley (1 cup, chopped)
- 1 bunch dill (optional but adds a nice twist—about 1/4 cup, chopped)
- 1 cucumber (peeled and diced)
- 1 large tomato (diced)
- 1 cup warm water
- 1 spring onion (finely chopped)
For the dressing:
- 1/3 cup olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Place the bulgur wheat in a large bowl.
- Pour the warm water over it, cover with a plate, and let it sit for about 20 minutes.
- Once it’s softened and absorbed all the water, fluff it up with a fork.
- While the bulgur is soaking, finely chop the mint, parsley, dill (if using), cucumber, tomato, and spring onion.
- In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.
- Adjust seasoning to taste, because life’s too short for bland dressing.
- Add the chopped veggies and herbs to the fluffed-up bulgur.
- Pour the dressing over the top and toss everything gently but thoroughly.
- Pop it in the fridge for at least 30 minutes if you can wait, it’s even better cold.
- Serve as a light meal or alongside grilled meats.
- Don’t forget to taste-test with a fork straight from the bowl!
Notes
Created, prepared, tried, and tested by Rochelle from SA Tasty Recipes, Saffas Daily Recipes,
Nutrition
- Serving Size: 1 serving
- Calories: 154
- Sugar: 1.1 g
- Sodium: 301.8 mg
- Fat: 9.7 g
- Saturated Fat: 1.4 g
- Trans Fat: 0 g
- Carbohydrates: 15.8 g
- Fiber: 1.5 g
- Protein: 2.6 g
- Cholesterol: 0 mg
This Bulgur Wheat Tabbouleh is a timeless recipe that’s quick, healthy, and packed with bold flavors. Perfect for meal prep, light lunches, or a side dish at dinner. Save this simple Mediterranean-inspired recipe for your next meal!
Why you will love this Bulgur Wheat Tabbouleh
Fresh herbs, crunchy veggies, and a zesty dressing, this Bulgur Wheat Tabbouleh is what your meals have been missing. Perfect as a light lunch or side, it’s easy to whip up and even easier to love. Give it a try and let us know how you make it your own!
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I used to work with a lady that made amazing tabbouleh and always brought it to pot luck dinners etc. I must try making this myself to see if it’s as good as hers was!!
Would love to hear from you once you tried this one, Julie. There are so many recipes out there, hope this one will be as good.