Lebanese Tabbouleh Salad

V DF VG NF SF Jul 2, 2026

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Tabbouleh, also spelled as tabouli or tabouleh, is a Lebanese salad side dish of fresh herbs and veggies, bulgur wheat, and a lemony dressing. This salad with some grains brings out all the best flavors of the raw herbs and veggies, and is the perfect light side dish on a warm summer night.

COOKED BULGUR
- 2/3 cup (160 g) Broth
- 1/3 cup (46 g) Bulgur

DRESSING
- 6 tbsp (90 g) Lemon juice
- 2 tbsp (30 g) Extra virgin olive oil
- 1 tbsp (15 g) Minced garlic
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/4 tsp (0.5 g) Coriander, ground
- 1/8 tsp (0.38 g) Cinnamon

HERBS & VEGGIES
- 3 oz (85 g) Parsley, fresh
- 1/3 cup (5 g) Mint, fresh
- 1 large (300 g) Cucumber
- 2 medium (200 g) Tomato
- 1 bunch (67 g) Scallion

1. Add broth (or water with a pinch of salt) to a small pot with bulgur. Cover and bring to a boil over high heat. Keep the lid on, reduce heat to low, and let simmer for about 15 minutes, or until the bulgur is tender and all water is absorbed. Remove the lid, and set aside to cool

2. In a large bowl, whisk together the dressing ingredients - lemon juice, extra virgin olive oil, minced garlic, salt, black pepper, coriander, and cinnamon

3. Finely chop the parsley and mint, and add to the bowl. Dice the cucumber, tomato, and scallions, and add to the bowl, and mix together

4. Chill until ready to serve. It's best to make this the day before to let the flavors come together

https://www.poormanprotein.com/recipes/tabbouleh

Servings: 6
~ 160 g
Calories: 102
Protein: 2 g
Fat: 6 g
Carbs: 13 g
Fiber: 3 g

Description

Time

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Cost

Total Cost:

Cost per Serving:

$0.63

Ingredients

Serving(s)

Cooked Bulgur

2/3 cup Broth

1/3 cup Bulgur

Dressing

6 tbsp Lemon juice

2 tbsp Extra virgin olive oil

1 tbsp Minced garlic

1/2 tsp Salt

1/2 tsp Black pepper, ground

1/4 tsp Coriander, ground

1/8 tsp Cinnamon

Herbs & Veggies

3 oz Parsley, fresh

1/3 cup Mint, fresh

1 large Cucumber

2 medium Tomato

1 bunch Scallion

Instructions

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Pictures: Shown

Add broth (or water with a pinch of salt) to a small pot with bulgur. Cover and bring to a boil over high heat. Keep the lid on, reduce heat to low, and let simmer for about 15 minutes, or until the bulgur is tender and all water is absorbed. Remove the lid, and set aside to cool

In a large bowl, whisk together the dressing ingredients - lemon juice, extra virgin olive oil, minced garlic, salt, black pepper, coriander, and cinnamon

Finely chop the parsley and mint, and add to the bowl. Dice the cucumber, tomato, and scallions, and add to the bowl, and mix together

Chill until ready to serve. It's best to make this the day before to let the flavors come together

Notes

For a gluten free option, swap the bulgur for quinoa or brown rice

Nutrition Facts

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Servings: 6

Serving Size: ~ 160 g

Calories: 102

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Total Fat: 5.5g (7 %)

Saturated Fat: 0.8g (4 %)

Polyunsaturated Fat: 0.6g

Monounsaturated Fat: 3.7g

Cholesterol: 0mg (0 %)

Sodium: 282mg (12 %)

Total Carbohydrate: 12.8g (5 %)

Fiber: 2.6g (9 %)

Net Carbs: 10.2g

Total Sugar: 2.7g

Protein: 2.4g (5 %)

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Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 49mg (4 %)

Iron: 1.55mg (9 %)

Magnesium: 34mg (8 %)

Potassium: 326mg (7 %)

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Glycemic Index

37.1

Glycemic Load

4.6

Sources of Inspiration

https://www.loveandlemons.com/tabbouleh/#wprm-recipe-container-64986

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