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Close up of three partially-cropped bowls of tabbouleh (bulgur, parsley, tomato, red onion).
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Vegan Tabbouleh Salad

This vegan tabbouleh salad recipe is fresh, light and easy to make. It’s loaded with bright flavors from parsley and lemon making it the perfect side dish for any meal!
Course Salad, Side Dish
Cuisine Vegan
Keyword Tabbouleh salad, Vegan tabbouleh
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 Servings
Calories 188kcal

Ingredients

  • ½ cup bulgur (100 g)
  • 3 cups parsley , packed (80 g, about 2 bunches)
  • 1 cup tomato (185 g, about 1 medium-large) *
  • 1 cup cucumber (170 g, about ½ large cucumber)
  • cup green onion (35 g, about 2-3) **
  • 1-2 cloves garlic
  • 3 tablespoons olive oil (45 mL)
  • 3 tablespoons lemon juice (45 mL)
  • 2 teaspoons lemon zest
  • ½ teaspoon salt
  • ¼ cup fresh mint , optional
  • black pepper (to taste)

Instructions

Step 1: Cook Bulgur

  • Cook your bulgur according to package directions. Generally, this requires you to add the bulgur to a pot with twice as much water (1:2 bulgur to water ratio). Bring to a boil then lower the heat to a simmer, place the lid on the pot and cook 12-15 minutes, until the water is absorbed, and the bulgur is soft.
    ½ cup bulgur
  • Let the bulgur cool completely before using in your salad (refrigerate for quickest prep time).

Step 2: Prep Other Ingredients

  • Wash and chop your parsley. I like to remove the large stems first.
    3 cups parsley
  • Remove seeds from your tomato and finely chop.
    1 cup tomato
  • Finely chop some cucumber and green onion.
    1 cup cucumber, ⅓ cup green onion
  • Mince the garlic.
    1-2 cloves garlic
  • Zest a lemon then juice it.
    3 tablespoons lemon juice, 2 teaspoons lemon zest

Step 3: Mix Salad and Serve

  • Add all the ingredients to a large mixing bowl or salad bowl.
    ½ cup bulgur, 3 cups parsley, 1 cup tomato, 1 cup cucumber, ⅓ cup green onion, 1-2 cloves garlic, 3 tablespoons olive oil, 3 tablespoons lemon juice, 2 teaspoons lemon zest, ½ teaspoon salt, ¼ cup fresh mint, black pepper
  • Toss to combine.
  • If you fully cooled the bulgur before mixing, you could serve right away. If not, refrigerate the salad and serve when it’s cold.

Notes

*seeds removed
**white and green part
Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.

Nutrition

Serving: 1Serving (¼ of recipe) | Calories: 188kcal | Carbohydrates: 21g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 329mg | Potassium: 535mg | Fiber: 5g | Sugar: 3g | Vitamin A: 4544IU | Vitamin C: 75mg | Calcium: 98mg | Iron: 4mg