Tabbouleh (Lebanese Parsley Bulgur Salad)
Fresh parsley and mint salad with bulgur, tomato, and lemon. 210 calories, 6g protein, a high-fiber vegetarian side.
Tabbouleh (Lebanese Parsley Bulgur Salad) has 210 calories per serving, with 6g protein, 32g carbs, 7g fat, and 6g fiber. Prep 20 min, cook 0 min.
Nutrition per serving
4 serving(s)
210
Calories
6g
Protein
12% DV
32g
Carbs
12% DV
7g
Fat
9% DV
* %DV based on a 2000 calorie diet
📊 210 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
20 min
Cook Time
0 min
Servings
4
Est. Cost
$3.00
Tabbouleh (Lebanese Parsley Bulgur Salad)
A parsley-forward Levantine salad with bulgur, tomato, and a lemony dressing. Light, herbaceous, and high in fiber, it’s a refreshing side or light lunch.
Ingredients
- 1/2 cup bulgur wheat (fine grind)
- 1 bunch fresh parsley, finely chopped
- 1/4 cup fresh mint, chopped
- 2 medium tomatoes, diced
- 3 stalks green onion, sliced
- 2 tbsp olive oil
- 3 tbsp lemon juice
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Pour boiling water over bulgur in a bowl. Cover and let stand 20 minutes until tender.
- Drain any excess water and fluff with a fork. Cool to room temperature.
- Combine bulgur, parsley, mint, tomatoes, and green onion in a large bowl.
- Whisk olive oil, lemon juice, salt, and pepper together.
- Pour dressing over the salad and toss thoroughly.
- Chill 30 minutes for flavors to meld, then serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 6g |
| Carbs | 32g |
| Fat | 7g |
| Fiber | 6g |
Tips
- Use fine bulgur so it softens with just hot water.
- The salad improves after resting; make it ahead.
- For gluten-free, swap bulgur for quinoa.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 2 days.
Freezer
Not recommended for freezing.
Equipment
no cook
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