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Middle East

Loaded Tabbouleh Salad

Tabouli, Tabouleh

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Difficulty
Easy
Servings
4
Prep Time
20 mins
Make Time
30 mins
Calories
390 / serving
Diet
Vegetarian

The essentials, at a glance

Middle East Side Dish High-FibreMediterranean DietNut-Free

Loaded Tabbouleh Salad is a vibrant Middle Eastern herb salad featuring bulgur wheat, fresh parsley, and mint dressed with lemon and olive oil. This version is enriched with colourful vegetables, olives, and feta cheese for added texture and richness. It serves as a refreshing side dish or light meal, particularly suited to warm weather dining.

ProteinProtein 9.0g
FatFat 27.0g
CarbsCarbs 28.0g

Above values do not change with any serving size changes you make below

Ingredients

Servings: 4
90 g / 3.2 oz
120 g / 4.2 oz , finely chopped
25 g / 0.9 oz fresh , finely chopped
Dressing
80 ml / 5 tbsp
60 ml / 4 tbsp fresh
3 g / 1/2 tsp
1 g / 1/4 tsp
Toppings
300 g / 10.5 oz , halved or quartered
150 g / 5.3 oz Persian , finely diced
40 g / 1.4 oz , finely diced
150 g / 5.3 oz pitted , whole or halved
75 g / 2.6 oz cheese, diced or crumbled

Ingredients at a glance

Adjust quantities to your preferred serving size.
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Instructions

Step 1 instruction thumbnail 1

Place the bulgur in a large heatproof bowl and cover with 120 ml / 1/2 cup boiling water. Stir to combine and leave for 30 minutes to absorb the water and soften. Fluff with a fork.

Step 2 instruction thumbnail 2

Finely chop the parsley using a sharp knife or food processor until fine and even.

Step 3 instruction thumbnail 3

Add the parsley and chopped mint to the soaked bulgur and toss to combine.

Step 4 instruction thumbnail 4

Whisk together the dressing ingredients and taste to adjust seasoning. Add enough dressing to moisten the tabbouleh well without drowning it. Reserve the remaining dressing. Cover and chill until ready to serve.

Step 5 instruction thumbnail 5

Before adding the toppings, toss the tabbouleh and taste. Add more dressing or seasoning if needed.

Step 6 instruction thumbnail 6

Just before serving, top with the tomatoes, cucumber, onion, olives, and feta. Drizzle lightly with more dressing and garnish with a few mint leaves. Toss at the table or serve as is.

Other considerations for this recipe

Parsley preparation
Wash the parsley thoroughly in cold water to remove any grit or sand, then dry completely before chopping to prevent a watery salad.
Dressing adjustment
Adjust the lemon juice to your taste. Some prefer a sharper, more acidic dressing, whilst others prefer it milder.
Tomato variety
Colourful heirloom cherry tomatoes add visual appeal, but standard red cherry tomatoes work equally well.
Cucumber preparation
Persian cucumbers need not be peeled as their skin is tender and adds a pleasant crunch.
Feta texture
Feta may be cut into small dice for distinct bites or crumbled for a more distributed salty flavour.

Nutritional Benefits

Rich in vitamin K and antioxidants from fresh parsley.

Mint provides digestive benefits.

Olive oil contributes heart-healthy monounsaturated fats.

Lycopene from tomatoes offers antioxidant properties.

Bulgur wheat provides dietary fibre.

Nutritional information is provided as a general guide only. Values may vary and should not replace professional medical or dietary advice.

Parsley-Packed Perfection with a Loaded Twist

Andrew T.
Andrew T.
Loaded Tabbouleh Salad
Loaded Tabbouleh Salad · Andrew T.

In traditional Levantine kitchens, tabbouleh celebrates parsley as the star rather than a mere garnish. This loaded version honours that heritage whilst inviting a colourful medley of textures and flavours to the bowl.

Fine bulgur wheat provides a delicate, nutty foundation that absorbs the sharp brightness of lemon and the fruitiness of extra virgin olive oil. The secret lies in the mince: parsley and mint must be chopped fine enough to release their essential oils without bruising into a soggy mass.

Building Your Bowl

Once tossed with the softened bulgur, the salad demands a rest in the refrigerator, allowing the grains to drink every last drop of dressing. When ready to serve, the true celebration begins.

  • Sweet cherry tomatoes burst against salty feta and briny olives.
  • Crisp Persian cucumber adds cooling crunch.
  • Sharp red onion provides a gentle bite that cuts through the richness.

Serve chilled, just as the sun begins to dip, with the toppings arranged proudly atop the emerald base. Whether you choose to toss everything together at the table or present it layered for visual drama, this dish delivers a refreshing, herb-forward counterpoint to grilled meats or stands confidently as a light supper on its own.

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