Mediterranean Vegetable Tabbouleh Salad
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Chopped fresh vegetable tabbouleh salad recipe is a delicious make-ahead dish with layers of healthful Mediterranean ingredients.
This vibrant vegetable tabbouleh salad is one of my favorite easy salad recipes. It’s my healthy version of a summer potluck salad, done Mediterranean-style!
I’m always getting requests for more vegetarian grain salads, and this one is a winner. Like a vibrant Nicoise salad from the French Riviera, this one features ingredients straight out of the Mediterranean pantry.
You can make the salad days ahead — it’s ready to go when you are, perfect for meal planning or packing for lunch.
Tabbouleh salad
Tabbouleh (also spelled tabouli or tabouleh) is a classic Middle Eastern salad of bulgur and finely chopped tomatoes and parsley.
Traditionally made, it’s heavy on the green herbs (usually finely chopped parsley) and lighter on the grain, but my salad is a riff on the authentic version. I love a bit of extra bulgur and chickpeas to make it feel like a satisfying. meal.
Once all your veggies are prepped, just layer all the ingredients into a bowl or even a mason jar. Top with the tangy tahini dressing and toss when you’re ready to eat.
Vegetable tabbouleh is a perfect summer dish, for potlucks or just as a fuss-free meal.
About bulgur wheat
Bulgur is a form of whole grain, cracked wheat that’s quick cooking, with a nutty taste and texture.
It’s available in fine, medium-coarse or extra-coarse grains. For this recipe, I recommend using either medium-coarse or extra-coarse. It will hold up much better in the salad without getting soggy.
Bulgur makes a nice base for this make-ahead salad. It retains its nutty flavor and chewy texture when combined with the vegetables and dressing. I often cook bulgur and keep it on hand as a foundation for a quick lunch salad.
Ingredients in vegetable tabbouleh
- Bulgur wheat: Choose medium-coarse bulgur rather than fine-textured for this recipe. It cooks quickly, yet retains a pleasing bite.
- Cucumber: Persian cucumbers are best in this salad because they have tender skin and few seeds. English (or hothouse) cucumbers are good too.
- Tomato: Use sweet, ripe tomatoes. Plump cherry tomatoes are reliably juicy and sweet when summer-ripe tomatoes aren’t available.
- Green onions/scallions: Trim off the hairy root ends and about an inch of the green tops. You want both the white and green parts in the salad for color and flavor.
- Chickpeas: Also called garbanzo beans. They are protein-packed and add some heft to the salad. I love them!
- Fresh herbs — You can use one herb or a combination of cilantro, mint and parsley. Flat leaf Italian parsley is my fave (rather than curly). It has so much flavor and the leaves are beautifully green. Remove tough stems from all the herbs and roughly chop the leaves.
Make-ahead tips
- This vegetable tabbouleh salad looks beautiful served in a large shallow bowl. Store in a large covered container in the refrigerator.
- Vegetable tabbouleh salad is best enjoyed within 3-4 days.
- Make individual servings by layering the ingredients into small covered jars or meal-planning containers.
Mediterranean Vegetable Tabbouleh Salad
Ingredients
Dressing:
- ¼ cup (60 ml) fresh lemon juice
- 1 tablespoon white wine or rice vinegar
- 1 garlic clove, smashed and finely chopped
- ½ teaspoon fine sea salt
- ¼ cup (60 ml) tahini
- 3 tablespoons (45 ml) extra-virgin olive oil
- 1 teaspoon Maras pepper or 1/4 teaspoon cayenne pepper
- 2 teaspoons ground cumin
- 2-3 tablespoons cold water
Tabbouleh Salad:
- ¾ cup (105 g) medium bulgur
- Kosher salt
- 2 cups (450 g) chopped tomatoes (about 1 pound)
- 2 cups (350 g) chopped English or Persian cucumbers
- 1 14-ounce (400 g) can chickpeas , drained
- 1 ½ cups (225 g) crumbled feta cheese
- 4 green onions with 3 inches of green tops attached, thinly sliced
- 2 – 3 cups baby arugula, spinach or torn Romaine lettuce leaves
- ¼ cup (45 g) each fresh cilantro, parsley and mint leaves, picked off the stem
Instructions
Make the dressing
- Put the lemon juice, vinegar, garlic and salt in a small mixing bowl or workbowl of a mini food processor. Let sit for 10 minutes to dissolve the salt and mellow the garlic. Add the remaining ingredients and whisk or process until blended and smooth (add more water as needed to reach the a thick, pourable consistency). Taste and season with more salt if needed.
Make the salad
- Fill a saucepan of water to a boil with salt to taste. Add the bulgur and cook 5 minutes. Turn off the heat and let sit for 15 minutes. Drain, transfer to a shallow bowl or spread on a baking sheet to cool completely.
- Layer the ingredients into your bowl or container: Start with about 1/2 cup of the tomatoes, followed by the same amount of bulgur, cucumber and chickpeas. Sprinkle with the cheese, some of the green onion, salad greens and herbs. Repeat until you've used everything. Pour the dressing over the top.
Karen’s Notes and Tips
- This vegetable tabbouleh salad looks beautiful served in a large shallow bowl. Store in a large covered container in the refrigerator.
- Vegetable tabbouleh salad is best enjoyed within 3-4 days.
- Make individual servings by layering the ingredients into small covered jars or meal-planning containers.
Nutrition
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Creator of Familystyle Food
I’m a food obsessed super-taster and professionally trained cook ALL about creating elevated dinners with everyday ingredients. Find simplified recipes made from scratch and enjoy incredibly tasty food! Read more about me here.
perfect for summer! had leftovers for breakfast😝
Perfect for a potluck! Can’t wait to try!