Loaded tabbouleh salad takes a traditional Mediterranean cracked wheat salad over the top with juicy tomatoes, olives, and briny feta cheese.
loaded tabbouleh is the perfect summer salad
This healthy Mediterranean salad is a staple of summer in our house, and we love a classic tabbouleh made with cracked wheat, parsley, cukes and tomatoes. But for a show stopping summer side salad, this loaded version is such fun. Instead of tossing everything together, we arrange colorful add-ins artfully on top. And no mayo means it’s perfect for outdoor eating.
what you’ll need
- BULGUR WHEAT ~ the is whole wheat kernels that have been crushed or ‘cracked’. It can be cooked like rice, but in this case we’re just going to soak it so it becomes tender but still chewy.
- PARSLEY ~ this herb gets second billing because it’s so important to this dish. Use at least equal parts parsley to cracked wheat for a refreshing tabbouleh.
- FRESH MINT ~ try not to skip this, it’s the difference between a so-so tabbouleh, and a rock star tabbouleh.
- CUCUMBER ~ finely chopped, no need to peel if you use thin skinned English or Persian cukes.
- TOMATOES ~ instead of folding chopped tomatoes into the tabbouleh we’re using colorful cherry tomatoes on top.
- RED ONION ~ green onions can be used instead, but red onion has a sweet sharp bite that I love.
- OLIVES ~ briny oil cured or kalamata are great, just be sure they’re pitted.
- OLIVE OIL ~ use the good stuff, extra virgin.
- LEMON JUICE ~ fresh squeezed. Don’t even think about making this with bottled juice!
- SALT AND FRESH CRACKED BLACK PEPPER ~
how to soak bulgur ~ method #1
You do not need to rinse bulgur first with either method, although you can if you like.
- Measure out the bulgur for a recipe and put in a bowl.
- Add boiling water to cover by 2 inches.
- Let sit for 30 minutes, then drain off excess water and fluff with a fork.
how to soak bulgur ~ method #2
- Measure out the bulgur for a recipe and put in a bowl.
- Add the same amount of boiling water.
- Let sit for 30 minutes, then fluff with a fork.
tabbouleh tips and faqs
Bulgur is a whole wheat thats been cracked, then par-cooked, dried, and ground. Cracked wheat has not been cooked at all ~ it’s usually cooked like rice.
No, for tabbouleh, the bulgur is simply soaked in very hot water to soften it. No cooking necessary.
Yes, just cook the cracked wheat first, then chill and use in this recipe.
Tabbouleh is one of the healthiest foods you can eat, in fact every ingredient in tabbouleh, from the whole wheat to the parsley, and olive oil adds something to the nutritious profile of this salad. The bulgur contributes fiber and protein, there’s tons of vitamin C and antioxidants from parsley, mint, and lemon, and heart healthy benefits from olive oil.
For a gluten free tabbouleh use cooked quinoa in place of the bulgur wheat. It has a similar texture although it won’t be as chewy. I love my naturally gluten free cauliflower tabbouleh, check it out!
Bulgur wheat is one of the lowest carb whole grains, this fiber rich complex carbohydrate is absorbed slowly by the body, preventing spikes in blood sugar and keeping you feeling full longer.
It will keep for at least several days in the fridge.
more Mediterranean inspired salads…
- Mediterranean Bean Salad
- Mediterranean Orzo Salad with Creamy Lemon Dressing
- Israeli Salad Recipe with Za’atar Dressing
- Chopped Greek Salad
- Chopped Italian Salad Recipe
Loaded Tabbouleh
Ingredients
- 1/2 cup fine bulgur wheat, soaked (see instructions below.)
- 2 cups packed, parsley Note: make sure you wash your parsley well to remove any grit.
- 1/2 cup packed, fresh mint leaves, finely chopped.
dressing
- 1/3 cup extra virgin olive oil
- 4 Tbsp fresh lemon juice Note: adjust the lemon juice to your own liking. You may want a little more.
- salt and fresh cracked black pepper to taste.
toppings
- 1 pint cherry tomatoes, cut in half or quarters. Note: I used colorful cherry tomatoes, but all red will work fine, too.
- 1 small Persian cucumber, finely diced, no need to peel.
- 1/4 red onion, finely diced.
- 1 cup pitted olives, any variety, whole or halved.
- 1/2 cup feta cheese cut in small dice or crumbled.
Instructions
- To soak bulgur, put it in a large heatproof bowl and cover with 1/2 cup boiling water. Stir to combine and let it sit for 30 minutes to absorb the water and soften. Fluff with a fork.
- Finely mince the parsley. You can do this with a knife, or in a food processor. Try to get it as fine and even as you can.
- Add the parlsley and chopped mint to the soaked bulgur and toss to combine.
- Whisk together the dressing and taste to adjust to your liking. Add enough to the tabbouleh to moisten well, but don't drown it. Reserve the extra dressing. Cover and chill until ready to serve.
- Before adding your toppings, give the tabbouleh a toss and taste it. Add more dressing or salt and pepper, if needed.
- Just before serving, top with the tomatoes, cucumber, onion, olives, and feta. Drizzle lightly with more dressing, and add a few mint leaves for garnish. You can toss at the table if you like, or serve as is.
Notes
Nutrition
I love this recipe, it is simply delicious. Tend to use quinoa to accommodate gluten issues in the family. That hit of mint is so good!
This isn’t tabbouleh. Feta and olives are never used in tabbouleh. Call it a bulgar salad but please do not appropriate the name tabbouleh and then insult the original recipe.
Precisely my reason for calling it ‘loaded’ tabbouleh, I’ve taken a classic salad and tweaked it with extra toppings.
Appropriate? Really? Look at the title to this recipe KAREN…! It’s clearly the author’s version of a recipe, not a claimed authentication!
People like you who have nothing better to do than belittle others to pump up your lacking ego and obviously try to satisfy your narcissistic yet pathetic psychopath! Move along now… no one here finds you remotely significant other than existing as a passing irrational KAREN who thrives on cancel culture! You have failed miserably here to gain any notoriety and I highly suspect elsewhere in your life! Ridiculously pathetic failure of a troll…
What about using quinoa instead of the bulgar?
Yes, you can definitely do that.
I have not made this in a Long, Long time. My original recipe came from a paperback book titled “Recipes for a Small Planet”. Another fav is Bulgur Cum Tarragon, Superb for sharing with others.
I was at a local fresh produce store recently. A mother was buying scads of Parsley. I asked what are you making? With her mid-Eastern Accent she said Tabbouleh! I said all that Parsley? Yes! She was making it for her Family of five, it was to be their Saturday evening meal!
Where do you get your Bulgur? What Brand do you use, Bob’s Mills? Hard to find in Florida.
I loved Recipes for a Small Planet, it was my bible back in the day! I use whatever bulgur I can find, but Whole Foods 365 brand, and Bob’s Red Mill most often.
Sue, I have been waiting for the perfect tabbouleh salad recipe and I think I have found it today! Thank you. Will be making yours this week.
Seems like this recipe demands some minced garlic. I make a very similar salad, but I use quinoa instead of bulgur, and I throw in some chickpeas and a splash of sesame oil (and plenty of garlic!) Your salad presentation is so beautiful, and I like how it’s layered instead of all stirred together. Lovely!
Thanks Renate. Garlic would be lovely in tabbouleh.