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Looking for a refreshing lunch or a nutrient-packed side dish that bursts with flavor? This Middle Eastern classic is just what you need.
Our no-carb tabbouleh is a simple recipe: just finely chopped parsley, fresh tomatoes, cucumbers, and mint, all dressed in a lemon juice and olive oil dressing. However, I admit it’s fiddly and a bit messy to chop the parsley finely. You will enjoy it more if you do, though, trust me.
Health Benefits of Tabbouleh
Tabbouleh is packed with nutritional benefits.
The main ingredient, parsley, is a decent source of vitamin C and a good source of vitamin K that boosts bone health.
Parsley is also a natural diuretic, so don’t be surprised if you visit the bathroom more after your tabbouleh meal – if you’re feeling a bit puffy due to water retention, this is the perfect salad to try.
There are seven Plant Points in the recipe below, along with a variety of other nutrients from ingredients like tomatoes, olive oil, and lemon juice.
Traditionally, tabbouleh contains bulgur wheat, but we skip that in our house because we’re usually on a low-carb kick when we’re eating tabbouleh.
If you want to add it, though, cook the bulgur wheat as directed, let it cool and stir it in at the last minute. You can also replace the bulgar wheat with quinoa to lower the carb count or increase the protein. This also makes the dish gluten-free – bulgur wheat is made from cracked wheat and so does contain gluten.
Because the flavours in the dish are pretty mild, tabbouleh goes with most proteins as a side – we normally have it with salmon, or lamb (at which point I go a bit mad, forget the calories, and also add a dollop of hummus.)
If you want to shake things up a bit further, try adding pomegranate jewels or pine nuts for some extra crunch without the carbs.
Related Read: Using international recipes like Tabbouleh is one way to make your salads less boring. Get more ideas in our guide to creating a more interesting salad.
Simple Tabbouleh Salad Recipe
Makes two servings – four if you add a grain like bulgur or quinoa.
Ingredients
- 1 cup fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 1 large tomato, diced
- 1 small cucumber, peeled and diced
- 1/4 cup green onions, finely sliced
- 1/4 cup olive oil
- 3 tablespoons fresh lemon juice
- Salt and pepper to taste
Instructions
- Mix the Vegetables: Combine the chopped parsley, mint, diced tomato, cucumber, and green onions.
- Add bulgur/quinoa if using
- Dress the Salad: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and mix well to combine.
- Chill and Serve: Let the salad sit in the refrigerator for at least 15 minutes before serving to allow the flavours to mix.
See, simple – well, apart from the fact that your kitchen is now full of tiny bits of parsley that you’ll be finding for weeks – or, is that just in our house?