A flavorful and healthy citrus tabbouleh salad recipe made with good-for-you ingredients like extra fine bulgur wheat, fresh oranges, tomatoes, cucumbers, parsley, mint and tossed in lemon juice and olive oil. This light tabouli salad is vegan and super easy to make. Perfect side dish for family dinners and Summer BBQs.
Best Ever Orange Tabbouleh Salad (Tabouli)
Tabbouleh (also spelled tabouli) is a super fresh and light herb and grain salad. It is loaded with simple ingredients like parsley, cucumber, mint, and tomato; plus it is tossed in a simple lemon and olive oil dressing. Each bite is a flavor explosion!
I love enjoying tabbouleh with my goat cheese crusted chicken. It is the best light and simple side salad recipe. But in all honestly, you can eat this loaded salad as your main course (believe me I’ve done it before); it’s just that dang good!
With Summer around the corner, this salad is perfect for BBQ cookouts, grilling nights, and family dinners. Tabouli is super refreshing, light, and loaded with healthy ingredients. Plus it’s a great, easy meal all year long. I cannot wait to hear what y’all think of this nourishing Mediterranean recipe!
Is Tabbouleh Salad Healthy?
Yes, this tabbouleh salad recipe is very healthy! In fact, tabouli salad is wholesome and full of good nutrition, and it’s a great food to incorporate into your diet. Here is a list:
- Bulgur wheat is a minimally processed, whole grain that gives you lots of manganese, magnesium, and iron.
- The tomatoes add lots of vitamin A, vitamin E, and potassium.
- Orange adds a dose of vitamin C and fiber
- The olive oil gives you healthy fats.
Ingredients in Citrus Tabbouleh Salad
This deliciously light and fresh tabbouleh salad recipe is a mix of diced tomatoes, crunchy cucumbers, and fresh herbs like parsley and mint. Basically everything you could ask for in an easy and tasty salad. To make this Mediterranean dish you’ll need:
- Extra fine bulgur wheat: First up, you’re going to need 1/2 cup of extra fine bulgar wheat. Try to use extra-fine because it cooks faster and does not need hot water to soak before adding it to the salad.
- Cucumber: you’ll need one full-sized cucumber. I left the skin on for extra crunch and used an English cucumber.
- Firm vine or Roma tomatoes: Next, you will need 2 firm and ripe tomatoes, which makes this salad super fresh.
- Orange: this recipe calls for 1 large orange, but you. can use 2 if you please!
- Parsley: use 1 large bunch of parsley. I used flat-leaf parsley for this recipe; curly parsley works too!
- Fresh mint: 1/3 cup of fresh mint adds even more fresh flavor.
- Extra-virgin olive oil: Tabbouleh is dressed in a simple combination of 3 Tablespoons of olive oil, lemon juice, and garlic.
- Lemon: Next, grad 1 lemon.
- Clove of garlic: the minced garlic adds an incredible depth of flavor to this light salad.
- Salt & pepper: finally, add salt and pepper based on your taste.
How to Make Healthy Citrus Tabbouleh Salad
This vegan Summer salad recipe is so easy to make! You’ll only need two mixing bowls, a knife to cut the vegetables, and a cutting board. So don’t worry, clean-up is going to be super easy. We’ll start by soaking the extra fine bulgur wheat, followed by finely dicing the veggies, and, finally, we’ll dress the salad!
To start, soak the bulgur wheat according to package directions. Drain off any excess water and gently pat dry.
Meanwhile, in a large bowl, combine the diced cucumber and tomato with 1/2 teaspoon of salt. Stir, and let rest for 10 – 15 minutes, or until bulgur wheat is ready.
IMPORTANT: Strain any excess liquid from the cucumber and tomato mixture. Then, add in the orange, cooked bulgur, parsley, and chopped fresh mint.
In a small bowl, whisk together the olive oil, lemon juice, garlic, ½ teaspoon salt, and pepper. Pour it over the salad and stir to combine. Taste, and adjust seasonings if necessary.
For best results, cover the tabouli salad and refrigerate for 15 – 30 minutes before serving.
Tips to Making the Best Traditional Tabbouleh Salad Recipe
Here are my pro tips for making the BEST tabbouleh salad with fresh orange:
- Make sure to use extra-fine bulgur wheat. Read the instruction on the package in the store, your bulgur wheat should require no cooking.
- Chop your vegetables a finely as possible. Use a knife here and not a food processor!
- Use firm tomatoes. You want your tomatoes to ripe and firm so they don’t get smashed when you try to cut them. Too much juice will make salad liquidy.
- Remember to drain off the excess tomato and cucumber juice. This step is so important. I cannot stress it enough. Drain the extra liquid from the cucumber and tomatoes before mixing the oranges and bulgur wheat. No one likes a wet salad.
- To maximize flavor, cover the citrus tabbouleh and refrigerate for 20 – 30 minutes before serving.
- Are you gluten free? Use quinoa instead of bulgur wheat! Just follow the instructions on how to cook the quinoa and let it cool before adding it to the salad.
How to Store and Meal prep Tabouli Salad
Simply store leftover orange tabbouleh salad in one large airtight container or individual airtight containers in the fridge for 1 – 2 days. Do not freeze this salad.
Can I make a tabbouleh salad ahead of time?
Yes! You can make this tabouli salad a few hours or even a day before a dinner party, family dinner, or special event. This will actually make the flavor in the salad even better. Just remember to store it in an airtight container in the refrigerator.
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Need some more plant based & vegetarian dinner, lunch, or meal prep recipes? Here are some of my favorite Healthful Blondie meals to try out….
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
Citrus Tabbouleh Salad
- ½ cup extra-fine bulgur wheat
- 1 English cucumber, finely diced
- 2 - 3 vine or Roma tomatoes, about 1.5 cups, finely chopped
- 1 medium orange, segmented and chopped
- 1 large bunch of parsley, remove thick stems & finely chopped (about 1 - 1.5 cups chopped)
- ⅓ cup fresh mint, finely chopped
- 3 Tbsp extra-virgin olive oil
- 1 large lemon, juiced
- 1 medium clove garlic, pressed or minced
- 1 tsp of salt, more to taste
- 1 tsp of pepper
- Soak extra-fine bulgur wheat according to package directions. Drain off any excess water and gently pat dry.
- Meanwhile, in a large bowl, combine the diced cucumber and tomato with 1/2 teaspoon of salt. Stir, and let rest for 10 - 15 minutes, or until bulgur wheat is ready.
- Strain any excess liquid from the cucumber and tomato mixture. Then, add in the orange, cooled bulgur, parsley, and chopped fresh mint.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, 1/2 teaspoon salt, and pepper. Pour it over the salad and stir to combine. Taste, and adjust seasonings if necessary.
- For best results, cover the tabouli salad and refrigerate for 15 - 30 minutes before serving.
Recipe by Tati Chermayeff / Healthful Blondie + Photos by The Travel Palate
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