Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

Colourful Tabbouleh Salad – All Vegan & Ready in 15 Minutes

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - colourful tabbouleh salad ready to serve #couscous #orange | hurrythefoodup.com

Tabbouleh salad, Tabbouli, or even Tabouli salad is a dish that’s becoming more and more well-known away from it’s traditional Levantine (Eastern Mediterranean) homelands, and there’s very good reason for that.

Made from either couscous or bulgur and seasoned with parsley, tomatoes and a mezze of other flavours, it’s extremely tasty – and quick too.

Tabbouleh salad is almost always vegan as well, (and certainly vegetarian) – which is more than fine with us, of course.

Parsley is one of the main ingredients in this salad, and that can only be a good thing.

If you’re a fan then you know it has that fresh, lively and slightly bitter taste that really kick-starts the tastebuds. In fact, it kick-starts everything.

For me, that’s the best thing about parsley – like any good team player, it makes everything around it work better.

The flavours of the couscous, tomatoes and cucumber are all enhanced by the humble parsley, and the added mint offsets that hint of bitter, too. Perfect.

Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - colourful tabbouleh salad ingredients #vegan #side | hurrythefoodup.com
Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - one cup instant couscous #vegetarian #tabbouleh | hurrythefoodup.com
Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - chopped veggies for the salad #bulgur #taboule | hurrythefoodup.com

Parsley Salad – it’s not just the taste that’s kicking

Although not often mentioned in the same breath as ‘superfood’ (and that’s a good thing, stupid word), parsley is a surprisingly nourishing herb.

Gaining ‘excellent’ ratings for its vitamins K, C, A, iron and folate levels, parsley is something we should all be eating more of, more often.

Vegetarians in particular should always be wary of their iron levels, as iron from plants is harder for the body to absorb than iron from animal sources (nonheme iron vs heme iron).

Luckily however, there are steps you can take to increase your iron intake – such as not drinking caffeine with your food (caffeine is an iron inhibitor).

Conversely, eating iron-rich foods along with vitamin C enhances iron uptake – perfect then, that parsley has vitamin C in such abundance.

By the way, if you’ve been thinking about going vegetarian but are worried about potential health issues and don’t know where to start, then check out the 30 Day Veggie Challenge.

It’s also good for vegetarians who need a little more inspiration, or reassurance, in their lives.

Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - colourful tabbouleh salad ready to eat #vegetarian #lunch | hurrythefoodup.com

Tabbouleh

We chose couscous for our staple in this Tabbouli salad as we love the instant variety. It’s SO easy to cook with, and we highly recommend you do the same.

Instant bulgur can also be found, and it usually just takes a few minutes longer to cook. It’s slightly harder than couscous though, and we find the softer grain works best in this fluffy salad.

Your call! Whichever you go for, rest assured you’re in for a treat!

Colourful Tabbouleh Salad - All Vegan & Ready in 15 Minutes - colourful tabbouleh salad serving inspiration #healthy #high fiber | hurrythefoodup.com
Colourful Tabbouleh Salad
5 from 1 vote
Colourful Tabbouleh Salad – bring Mediterranean flair to the table or into your lunch box! Ready in just 15 minutes, vegan and super tasty!
Cuisine:Arabic, Levantine, Mediterranean, Vegan, Vegetarian
Diet: dairy-free, egg-free, vegan
Prep Time:15 minutes
Total Time:15 minutes
Servings:4 as a side
Calories:370kcal

Ingredients

Optional

  • 1 tsp Tabasco sauce (or similar chili sauce)
  • ½ bunch mint, fresh
  • 2 tbsp pumpkin seeds (or roasted sunflower seeds, to use as garnish)

Instructions

  • The salad tastes best if prepared a few hours (or even the day before) but don’t be afraid to make it at the last minute if you don’t have time to prep ahead!
  • Cook the couscous by packet instructions, using vegetable broth for tastiest results. Here’s a foolproof method to get instant couscous just right: add the couscous to the salad bowl. Now pour hot vegetable broth onto it until the couscous is just covered. Lay a tea-towel over the top. After 3-4 minutes give it a little stir to make it fluffy. Cover again for 1 more minute.
  • In the meantime, grate the carrots and dice the cucumber, onions, tomatoes (fresh and sundried), mint and parsley.
  • Mix the lemon juice, tomato paste, olive oil, salt and pepper, tabasco sauce and chopped and grated veg and herbs with the cooked couscous.
  • Give it a good stir and boom! Add the seeds for garnish (if using). Good to go! How easy was that?!

NOTES

IF YOU LIKED THIS RECIPE: Then you should definitely check out our other beauties like this incredibly tasty Thai Quinoa Salad or this Moroccan Couscous Salad. You’ll love all of them, we promise!
This recipe is perfect to take in a container for lunch. Every bite is just soo fun to eat.

Nutrition

Nutrition Facts
Colourful Tabbouleh Salad
Amount per Serving
Calories
370
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
3
g
19
%
Sodium
 
504
mg
22
%
Potassium
 
602
mg
17
%
Carbohydrates
 
46
g
15
%
Fiber
 
6
g
25
%
Sugar
 
5
g
6
%
Protein
 
9
g
18
%
Vitamin A
 
4522
IU
90
%
Vitamin C
 
49
mg
59
%
Calcium
 
58
mg
6
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




4 comments
  1. 5 stars
    Hey ! I found you through Foodgawker and must say I am so in love with your recipe thumbnails.

    1. Thanks Adygio! We do put quite some effort into them, I have to admit 😀

  2. Okay just browsing in the recipes section of your website and came across the lovely looking salad. I dont have lemon s at this time of the year in my country what about lime juice could that be substituted?

    1. Hi June, yes definitely, give it a shot with lime juice!

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan

  • Female and Male Version
  • Grocery List
  • Min 25g protein per recipe