SaladsVegan/Plant based Recipes

Lucia’s Tabouleh

Dive into the vibrant flavors of the Mediterranean with Lucia’s Tabouleh!

This salad combines fine bulgur wheat soaked in tangy lemon juice, juicy diced tomatoes, thin slices of green onions, and optional cucumber for a refreshing crunch. The stars of the dish are the finely chopped parsley and mint leaves, adding a burst of freshness. Dressed in extra virgin olive oil and served on a bed of tender Bibb or butter lettuce, Lucia’s Tabouleh promises a taste of the Mediterranean in every bite.

A perfect choice for a light lunch, side dish, or a healthy snack.

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Lucia’s Tabouleh

Course Salad, Vegetables, Veggies
Cuisine Mediterranean, No Oil, oilfree, plantbased, Vegan
Keyword Simple vegan Mediteranean, vegan dinner, Vegan Tabouleh
Prep Time 45 minutes
Cook Time 0 minutes
Total Time 45 minutes
Servings 6 Servings
Calories 138kcal
Author Lucia Tiffany MPH

Ingredients

  • ½ cup bulgur wheat fine or medium ground (middle eastern section of grocery store)
  • ¼ cup lemon juice or to taste
  • 2 cups diced tomatoes
  • Salt to taste
  • 4 green onions sliced thinly
  • 2 cups parsley finely chopped
  • ½ cup fresh mint leaves finely chopped
  • 3 Tbs. extra virgin olive oil
  • 2 heads butter lettuce for serving
  • ½ cup cucumber diced finely, optional

Instructions

  • Soak the bulgur in a generous amount of cold water for 10 minutes.
  • Rinse in a strainer and press out extra water.
  • In a medium size bowl, mix the bulgur with the lemon juice and tomatoes and allow to sit for 30 minutes till grain is tender.
  • Mix lightly with the rest of the ingredients.
  • Serve chilled on lettuce leaves.

Nutrition

Serving: 0.167of the recipe | Calories: 138kcal | Carbohydrates: 17g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 133mg | Potassium: 507mg | Fiber: 5g | Sugar: 3g | Vitamin A: 3827IU | Vitamin C: 43mg | Calcium: 93mg | Iron: 3mg
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