Lebanese Tabbouleh
A parsley-forward Lebanese herb salad with bulgur, tomato, lemon and olive oil.
✍️ Veg.Pub EditorialPublished 2026-05-15👁 65 views
Calories
210
kcal
Servings
4
Prep time
25
min
Diet
vegan
🧺 Ingredients
- Flat-leaf parsley2 large bunches
- Fresh mint leaves1 bunch
- Fine bulgur50g · Swap: cooked quinoa
- Tomatoes2
- Spring onions3
- Lemon juice3 tbsp
- Extra virgin olive oil4 tbsp
- Saltto taste
👩🍳 Steps
- 1Soak the bulgur in an equal amount of warm water for 15 minutes, then squeeze dry.
- 2Wash the parsley and mint, dry thoroughly and chop very finely.
- 3Dice the tomatoes and mince the spring onions; add to a large bowl.
- 4Add the bulgur, lemon juice, olive oil and salt, and toss gently.
📊 Nutrition
| Protein | 5g |
| Iron | 4mg |
| Calcium | 80mg |
| Fiber | 6g |
Introduction
Tabbouleh is Lebanon's signature herb salad, overwhelmingly parsley and mint with bulgur and tomato as mere accents, tart and refreshing.
Wellness Benefits
- Parsley and mint are cooling and aromatic, promoting fluids and helping to clear summer heat and soothe the liver.
- Tomato and lemon supply vitamin C and potassium while olive oil moistens, keeping the dish light.
Nutrition Highlights
- Dark green herbs are rich in iron, folate and vitamin K.
- Bulgur adds whole-grain fiber for a gentle rise in blood sugar.
Tips
- Dry the herbs thoroughly before chopping to avoid a watery salad.
- Dress and serve immediately, as it wilts if left to stand.
Author: Veg.Pub Editorial
Source: 改编自各国传统素食 · License: 原创改编
