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Fresh Tabbouleh Parsley Salad Recipe Easy Healthy Mediterranean Meal

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A vibrant and refreshing Mediterranean parsley salad featuring bulgur wheat, fresh herbs, and a zesty lemon dressing. Quick and easy to prepare, perfect for a healthy lunch or side dish.

Ingredients

Scale
  • 1/2 cup (90g) fine bulgur wheat, soaked in cold water until tender but still chewy
  • 2 cups tightly packed fresh flat-leaf parsley, finely chopped
  • 1/2 cup fresh mint leaves, chopped
  • 2 medium ripe tomatoes, finely diced
  • 1 small cucumber, peeled and finely diced
  • 2 stalks green onions, thinly sliced
  • 1/4 cup (60ml) freshly squeezed lemon juice
  • 1/4 cup (60ml) extra virgin olive oil
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon freshly ground black pepper
  • Optional: handful of pomegranate seeds
  • Optional: 1 small clove garlic, minced

Instructions

  1. Soak the bulgur wheat: Place 1/2 cup bulgur wheat in a fine sieve and rinse under cold water until clear. Transfer to a bowl and cover with cold water by about an inch. Let soak for 20 minutes until tender but still chewy. Drain thoroughly, pressing out excess liquid.
  2. Prepare the herbs: Wash parsley and mint leaves thoroughly. Pat dry. Finely chop parsley leaves (avoid thick stems) and mint leaves.
  3. Dice the vegetables: Finely dice tomatoes and cucumber. Thinly slice green onions.
  4. Mix the salad base: In a large mixing bowl, combine drained bulgur, chopped parsley, mint, diced tomatoes, cucumber, and green onions. Toss gently.
  5. Make the dressing: Whisk together lemon juice, olive oil, salt, and black pepper in a small bowl. Adjust seasoning to taste.
  6. Toss and rest: Pour dressing over salad and toss thoroughly. Let rest at room temperature for at least 10 minutes or refrigerate up to 2 hours before serving.
  7. Optional finishing touches: Before serving, sprinkle pomegranate seeds and/or stir in minced garlic if desired.

Notes

Use flat-leaf parsley for best texture and flavor. Do not over-soak bulgur to avoid sogginess. Let salad rest after dressing to meld flavors. For gluten-free, substitute bulgur with quinoa or cauliflower rice. Pre-chopped herbs can be stored wrapped in damp paper towel for 1-2 days.

Nutrition

Keywords: tabbouleh, parsley salad, Mediterranean salad, healthy salad, bulgur wheat salad, fresh herbs, lemon dressing, easy salad recipe

Find it online: https://magnetmeal.com/fresh-tabbouleh-parsley-salad-recipe-easy-healthy-mediterranean-meal/