No Cook Taboule Salad With Tomatoes And Greek Yogurt Recipe

Let me take you on a fresh flavor journey with my vibrant tabbouleh salad, a refreshing and zesty mix that’s like a Mediterranean vacation in a bowl.

I enjoy making recipes that are not only tasty but also healthy and simple to put together, like my No Cook Taboule Salad with Tomatoes and Greek Yogurt. It’s full of vibrant parsley, refreshing mint, and juicy tomatoes.

The bulgur wheat and cool cucumber add missing crunch, while the Greek yogurt in place of tahini gives a creamy, protein-rich twist.

Ingredients

• Bulgur Wheat: High in fiber and whole grains, supports digestion and heart health.
• Fresh Parsley: Rich in vitamins A, C, and K; adds a fresh, vibrant flavor.
• Fresh Mint: Provides a refreshing taste and aids digestion.
• Ripe Tomatoes: Packed with vitamins and antioxidants, enhances the salad’s juiciness.
• Cucumber: Low in calories, hydrating, and adds a crisp texture.
• Lemon Juice: Vitamin C-rich, offers a zesty, tangy flavor.
• Extra Virgin Olive Oil: Heart-healthy fats, enhances flavor and aids nutrient absorption.
• Greek Yogurt: High in protein and probiotics, adds creaminess.

Ingredient Quantities

• 1 cup bulgur wheat
• 1 cup boiling water
• 2 cups chopped fresh parsley
• 1/2 cup chopped fresh mint
• 4 ripe tomatoes, diced
• 1 cucumber, diced
• 1/2 small red onion, finely diced
• 1/4 cup lemon juice
• 1/4 cup extra virgin olive oil
• Salt and pepper, to taste
• 1 cup plain Greek yogurt

How to Make this

1. In a large bowl, mix the bulgur wheat with 1 cup of water that is boiling. Cover the bowl and let it sit for approximately 10-15 minutes. The waiting period allows the bulgur and water to come together, the water being absorbed by the bulgur, and the bulgur expanding to become tender.

2. Using a fork, fluff the bulgur and allow it to chill until it reaches room temperature.

3. Combine the parsley, mint, tomatoes, cucumber, and diced red onion in a bowl with bulgur.

4. In a small bowl, whisk together the following: lemon juice, extra virgin olive oil, salt, and pepper.

5. Drizzle the dressing made with lemon and olive oil over the bulgur and veggies.

6. Carefully combine all the ingredients in a gentle manner so as not to disturb the integrity of any one ingredient.

7. Sample the salad and modify the seasoning with extra salt and pepper if necessary.

8. Chill the salad in the refrigerator for at least 30 minutes to let the flavors meld. Cover the bowl with the salad in it. After 30 minutes, serve the salad.

9. Right before serving, perform a last toss of the salad and make any needed adjustments to the seasoning.

10. Offer the taboulé salad with a generous dollop of plain Greek yogurt on top; or serve the yogurt on the side, for guests to add as desired.

Equipment Needed

1. Large mixing bowl
2. Small bowl
3. Boiling kettle or saucepan (to boil water)
4. Fork
5. Whisk
6. Measuring cups
7. Measuring spoons
8. Cutting board
9. Chef’s knife
10. Serving spoon
11. Refrigerator

FAQ

• Q: How do I prepare bulgur wheat for this salad?A: Take the bulgur wheat, in a bowl, and add boiling water. Cover and let it sit for 30 minutes. When you come back, most of the water should be absorbed, and the bulgur should be tender enough to eat. This is the part of the dish that requires the least amount of cooking. However, if you prefer it fully cooked, you can put it on the stove and boil for a few minutes to soften it more.
• Q: Can I make this taboule salad in advance?A: Yes, the salad can be made a few hours in advance and kept chilled. But add the Greek yogurt just before serving for the freshest taste.
  
• Q: Is there a substitute for Greek yogurt?You can use plain yogurt or a non-dairy alternative, if you choose. Here is a possible substitution ratio for the different kinds of yogurt with 1 cup conversion:

  – Dairy-free yogurt: 1 cup
  – Regular yogurt: 1 cup

  Nutritional yogurt (drained): 1/2 to 2/3 cup
  – 1/2 cup substitute with 1/2 cup water
  – 2/3 cup substitute with 1/3 cup water

• Q: How long will leftovers keep in the refrigerator?A: The salad will last in the refrigerator for 2-3 days when stored in an airtight container.
• Q: Can I use quinoa instead of bulgur wheat?A: Yes, this recipe can utilize cooked quinoa as a gluten-free substitute for bulgur wheat.
• Q: What can I do if I find the salad too tangy?A: Modify the sharpness of flavor by using extra olive oil or a smidgen of sugar to counterbalance the lemon juice’s punch.

No Cook Taboule Salad With Tomatoes And Greek Yogurt Recipe Substitutions and Variations

Wheat bulgur: Can be traded out for quinoa or couscous for a near identical texture.
Substitute for fresh parsley:
Fresh cilantro
Mix of fresh cilantro and parsley

Can be substituted with fresh basil or dill for a unique twist: fresh mint.
Lemon juice: Lime juice or apple cider vinegar can be used instead, offering different kinds of acidity.
Swap sour cream or use a dairy-free yogurt for a vegan option to Greek yogurt.

Pro Tips

1. For added flavor, consider toasting the bulgur wheat in a dry pan over medium heat for a few minutes before adding the boiling water. This will give the bulgur a nuttier taste.

2. To ensure your herbs (parsley and mint) stay fresh and vibrant, dry them thoroughly after washing to avoid any excess water that might dilute the dressing.

3. Dice the tomatoes and cucumber into small, uniform pieces to ensure even distribution throughout the salad, which will help every bite to be full of flavor.

4. Allow the salad to chill for at least an hour, if possible, rather than the minimum 30 minutes. This extra time will help the flavors meld more thoroughly.

5. If you want to add an extra layer of texture and flavor, consider including a handful of toasted pine nuts or slivered almonds right before serving.