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
1050
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!

Nutritional Facts

Total Fat
62g
89%
Sugar
15g
17%
Saturated Fat
49g
100%
Cholesterol
4mg
1%
Carbohydrate, by difference
100g
77%
Protein
25g
54%
Vitamin A, RAE
56µg
8%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
14µg
16%
Calcium, Ca
397mg
40%
Choline, total
29mg
7%
Fiber, total dietary
10g
40%
Folate, total
174µg
44%
Iron, Fe
6mg
33%
Magnesium, Mg
98mg
31%
Manganese, Mn
2mg
100%
Niacin
10mg
71%
Pantothenic acid
1mg
20%
Phosphorus, P
324mg
46%
Riboflavin
1mg
91%
Selenium, Se
54µg
98%
Sodium, Na
1126mg
75%
Thiamin
1mg
91%
Water
120g
4%
Zinc, Zn
3mg
38%

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.