Tabbouleh with Vegetables
Category: Main Dishes
Servings: 4
This fresh, vibrant Tabbouleh salad is a delightful mix of bulgur, vegetables, and herbs, dressed in a simple lemon-olive oil vinaigrette. With the bright flavors of mint, parsley, and a zesty citrus kick, it’s a perfect dish to serve on warm days or as a refreshing side for a larger meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Bulgur | 200g |
| Yellow bell pepper | 1 |
| Cherry tomatoes | 12 |
| Red Tropea onion | 1 |
| Cucumber | 1 |
| Fresh parsley | 2 sprigs |
| Lemon juice | 1 |
| Extra virgin olive oil | 4 tbsp |
| Fresh mint | 10 leaves |
| Salt (to taste) | q.b. |
| Black pepper (to taste) | q.b. |
Instructions
-
Prepare the Bulgur
Start by rinsing the bulgur in cold water 2 to 3 times to remove any excess starch. Once rinsed, place it in a large bowl, cover it with warm water, and let it soak for about 2 hours. This will soften the bulgur and allow it to absorb the water. -
Prepare the Vegetables
While the bulgur is soaking, prepare the vegetables:- Wash and dry the yellow bell pepper. Cut it in half, remove the seeds and internal membranes, then dice it into small cubes.
- Wash the cherry tomatoes, slice them in half, remove the seeds, and chop them into small pieces.
- Peel the cucumber, remove the ends, and cut it into small cubes.
- Peel and finely chop the red Tropea onion.
- Finely chop the fresh parsley.
-
Make the Dressing
In a small bowl, combine the salt, lemon juice, and extra virgin olive oil. Whisk the ingredients together until they emulsify into a smooth lemon vinaigrette. -
Assemble the Tabbouleh
After the bulgur has soaked and absorbed the water, drain any excess water and place the bulgur in a large mixing bowl. Add the chopped vegetables, mint leaves, and fresh parsley to the bulgur.
Pour the lemon-olive oil dressing over the mixture and toss everything together to combine. -
Final Touches
Season with freshly ground black pepper to taste and mix well. Let the tabbouleh sit for at least 30 minutes before serving. This resting time allows the flavors to meld together.
Nutritional Information (per serving)
Calories: 180 kcal
Fat: 8g
Carbohydrates: 25g
Protein: 4g
Fiber: 5g
Enjoy your healthy and vibrant Tabbouleh, perfect for a light lunch or as a side dish for a more substantial meal!
