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Basic Tabbouleh – Sharon Palmer, The Plant Powered Dietitian

This Basic Tabbouleh is so satisfying—and really easy. This utterly plant-based salad recipe will be whipped up if you cook dinner Center Jap meals, reminiscent of falafels, hummus, or grilled eggplant. And even serve it as an eclectic aspect dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain. Made from solely 8 components, not together with pantry staples, this straightforward recipe shines with traditional Mediterranean components, reminiscent of bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oils. The entire flavors of a good looking, sunny day!

This recipe relies on the standard components of the Mediterranean. Whereas I’ve had a chance to spend time learning the meals traditions within the Mediterranean, I’d prefer to counsel following true consultants in these foldaways, reminiscent of Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Apparently, these components additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop nearly all of those meals at house in my backyard. Tomatoes and cucumbers are simple to develop within the sizzling summer time months, and a easy pot of herbs is the reward that retains on giving! Even when you don’t have a backyard, you’ll be able to take pleasure in seasonal, native produce, reminiscent of herbs, cucumbers, and tomatoes, if you flip to this traditional recipe. It’s an effective way to reap the benefits of a bumper crop of produce, too.

I additionally love this recipe as a result of it’s gentle and healthful—only a trace of coronary heart wholesome olive oil, a beneficiant squeeze of vitamin C-rich lemon juice, a bunch of antioxidant-rich parsley and mint, lycopene-powered tomatoes, and the entire grain goodness of bulgur. What’s to not love! Nothing! Go forward and put this in your menu rotation. Deliver it to your subsequent potluck, pack it away for lunches in the course of the week, and serve it as a aspect salad.


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This simple Basic Tabbouleh recipe is totally plant-based, and full of the vitamin energy of entire grains, herbs, citrus, olive oil, and tomatoes.

  • 1 cup raw entire wheat bulgur
  • 3 cups water
  • 2 medium garlic cloves
  • 1 bunch (4 ounces, about 4 cups) recent parsley leaves
  • ½ cup mint leaves, loosely packed
  • 5 inexperienced onions, white and inexperienced elements, finely diced
  • 3 small Persian cucumbers, with peels, diced
  • 2 medium tomatoes, diced
  • 2 tablespoons additional virgin olive oil
  • Juice of 1 massive lemon
  • 1/2 teaspoon freshly floor black pepper
  • Sea salt, as desired (elective)

  1. Place the bulgur in a small pot with the water. Cowl and convey to a boil over medium-high warmth. Scale back the warmth to medium and cook dinner for 10 minutes, stirring sometimes. Take away from warmth, fluff with a fork, and canopy for five minutes. Drain any remaining liquid and switch the cooked bulgur to a massive mixing bowl and refrigerate to chill.
  2. Place the garlic, parsley, and mint in a meals processor. Course of till solely finely chopped (don’t liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
  3. Add the inexperienced onions, cucumbers, tomatoes, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
  4. Chill till serving time.
  5. Makes 8 servings, about 1 cup every.


To make this recipe gluten-free, substitute a gluten-free grain for bulgur, reminiscent of quinoa, sorghum, or millet.

  • Prep Time: 5 minutes
  • Cook dinner Time: quarter-hour
  • Class: Salad
  • Delicacies: Mediterranean


  • Serving Dimension: 1 serving
  • Energy: 122
  • Sugar: 4 g
  • Sodium: 13 mg
  • Fats: 4 g
  • Carbohydrates: 21 g
  • Fiber: 6 g
  • Protein: 4 g

Key phrases: vegan tabbouleh, tabbouleh recipe, wholesome recipe

Attempt just a few of my different favourite plant-based salad recipes:

Black Lentil Pesto Salad with Butternut Squash and Brussels Sprouts
Pomegranate Avocado Quinoa Salad
Winter Jewel Salad with Orange French dressing

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