Tabbouleh Salad

This fresh, bright Middle Eastern salad is perfect for spring

This recipe calls for cracked wheat or bulgur which means it is not gluten-free. For a gluten-free alternative, replace the cracked wheat with quinoa. Both are equally delicious.

This recipe is provided by Carolyn Harrington.

1
Servings
1169
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 large bunch of parsley
  • 2 medium tomatoes
  • 1 Cup fine cracked wheat, bulgur, or quinoa
  • 1 bunch of green onions
  • 1/4 Cup freshly squeezed lemon juice (2 lemons)
  • 1/4 Cup extra virgin olive oil
  • 3 Teaspoons high-quality sea salt
  • 1 Teaspoon freshly ground pepper

Directions

Place the cracked wheat in a bowl and cover with water. Let stand until cracked wheat is chewable, approximately ½ hour. If you use bulgur, which is much coarser that cracked wheat, you may have to increase the time to one hour. If you use quinoa, cook as directed and then let cool.

Chop parsley tops into very small pieces and put in a large bowl. To quickly chop off the ends of the herb, use kitchen shears.

Dice the tomatoes and chop the green onions, green parts only. Then add them to the bowl.

Drain the water from the cracked wheat or bulgur and squeeze all the water out. An easy way to do this is to remove the wheat by the handful and squeeze the water out right away. Then add the handfuls to the salad.

Mix well.

Add the lemon juice, olive oil, salt, and pepper. Mix again.

Season to taste and enjoy!

Salad Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Salad Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.

Salad Wine Pairing

Salads with vinegar-based dressings don't go well with wine. Albariño, torrontés, or riesling with seafood or poultry salads in mayonnaise- or cream-based dressings; pinot gris/grigio, sauvignon blanc, sémillion, or grüner veltliner with salads with lemon juice-based dressings.

Nutritional Facts

Total Fat
58g
90%
Sugar
13g
N/A
Saturated Fat
8g
41%
Protein
24g
49%
Carbs
156g
52%
Vitamin A
476µg
53%
Vitamin B6
0.8mg
42.1%
Vitamin C
192mg
100%
Vitamin E
12mg
61%
Vitamin K
1521µg
100%
Calcium
275mg
28%
Fiber
30g
100%
Folate (food)
312µg
N/A
Folate equivalent (total)
312µg
78%
Iron
13mg
73%
Magnesium
310mg
77%
Monounsaturated
40g
N/A
Niacin (B3)
11mg
56%
Phosphorus
985mg
100%
Polyunsaturated
7g
N/A
Potassium
2116mg
60%
Riboflavin (B2)
0.4mg
23%
Sodium
1756mg
73%
Thiamin (B1)
0.9mg
60.4%
Zinc
6mg
41%

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