A bright, healthy citrus tabbouleh made with extra-fine bulgur, juicy orange, tomatoes, cucumber, parsley, mint and a simple lemon‑olive oil dressing. This light, vegan tabouli is easy to prepare and makes a perfect side for family dinners and summer barbecues.
Best Ever Orange Tabbouleh Salad (Tabouli)
Tabbouleh (or tabouli) is a refreshing herb-and-grain salad built from simple, wholesome ingredients: parsley, cucumber, mint, tomatoes and bulgur, all brightened with lemon and olive oil. The addition of orange gives this version a subtle citrus sweetness that complements the herbs and vegetables.
This salad is great alongside grilled or roasted proteins, or served on its own as a light main — it’s satisfying and full of flavor. It’s especially well suited for warm-weather meals, picnics and BBQs because it’s fresh, vibrant and easy to transport.
Is Tabbouleh Salad Healthy?
Yes — this citrus tabbouleh is nutritious and full of wholesome ingredients. Highlights include:
- Bulgur wheat: a minimally processed whole grain that provides manganese, magnesium and iron.
- Tomatoes: contribute vitamin A, vitamin E and potassium.
- Orange: adds vitamin C and extra fiber.
- Olive oil: supplies heart-healthy monounsaturated fats.
Ingredients in Citrus Tabbouleh Salad
This light tabbouleh combines finely diced vegetables and plenty of fresh herbs. For one batch you’ll need:
- ½ cup extra-fine bulgur wheat — extra-fine absorbs quickly and typically doesn’t need boiling.
- 1 English cucumber, finely diced (leave the skin on for crunch if you like).
- 2–3 firm vine or Roma tomatoes, finely chopped (about 1½ cups).
- 1 medium orange, segmented and chopped (use 2 for a more pronounced citrus note).
- 1 large bunch flat-leaf parsley, stems removed and finely chopped (about 1–1½ cups chopped).
- ⅓ cup fresh mint, finely chopped.
- 3 tablespoons extra-virgin olive oil.
- Juice of 1 large lemon.
- 1 clove garlic, pressed or minced.
- 1 teaspoon salt (adjust to taste) and 1 teaspoon pepper.
How to Make Healthy Citrus Tabbouleh Salad
This vegan salad is quick and straightforward. You’ll only need two bowls and a cutting board. Steps:
- Soak the extra-fine bulgur according to the package directions. Drain and gently pat dry when ready.
- In a large bowl, combine the diced cucumber and tomatoes with ½ teaspoon salt. Stir and let rest 10–15 minutes while the bulgur soaks.
- Carefully strain any excess liquid from the cucumber and tomato mixture so the salad doesn’t become watery.
- Add the orange pieces, cooled bulgur, chopped parsley and mint to the bowl.
- In a small bowl whisk together olive oil, lemon juice, minced garlic, ½ teaspoon salt and pepper. Pour the dressing over the salad and toss to combine. Taste and adjust seasoning if needed.
- For best flavor, cover and refrigerate 15–30 minutes before serving.
Enjoy chilled or at room temperature.
Tips for the Best Traditional Tabbouleh
- Use extra-fine bulgur so it softens quickly without cooking.
- Chop vegetables and herbs as finely as possible for the classic tabbouleh texture — use a sharp knife rather than a food processor.
- Choose firm, ripe tomatoes to avoid excess juice that can make the salad soggy.
- Always drain the tomato and cucumber liquid thoroughly before adding the bulgur and oranges.
- Let the salad rest in the fridge 20–30 minutes to allow flavors to meld.
- Gluten-free option: substitute cooked, chilled quinoa for the bulgur.
How to Store and Meal Prep Tabbouli Salad
Store leftovers in an airtight container in the refrigerator for 1–2 days. Do not freeze. Prepare ahead by making the salad a few hours or up to a day in advance — chilling actually improves the flavor.
If you loved this salad recipe, check these out!
Looking for more plant-based meal ideas? Try these recipes for easy, healthy dinners and meal prep.
Easy Sweet Potato Buddha Bowl
Best Ever Healthy Shakshuka
Healthy Summer Vegetable Rice Salad
Healthy Vegetable Fried Rice
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📖 Recipe
Citrus Tabbouleh Salad
Pin Recipe
Ingredients
- 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 parsley, remove thick stems & finely chopped (about 1–1.5 cups)
- ⅓ cup fresh mint, finely chopped
- 3 tablespoons extra-virgin olive oil
- Juice of 1 large lemon
- 1 medium clove garlic, pressed or minced
- 1 teaspoon salt, more to taste
- 1 teaspoon pepper
Instructions
- 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 ½ teaspoon salt. Stir and let rest 10–15 minutes.
- Strain any excess liquid from the cucumber and tomato mixture. Then add the orange, cooled bulgur, parsley and chopped mint.
- In a small bowl whisk together olive oil, lemon juice, garlic, ½ teaspoon salt and pepper. Pour over the salad and toss to combine. Taste and adjust seasonings if necessary.
- For best results, cover the tabouli and refrigerate 15–30 minutes before serving.
Notes
Nutrition
Carbohydrates: 17 g |
Protein: 3 g |
Fat: 7 g |
Fiber: 4 g |
Vitamin C: 34 mg |
Iron: 1 mg
Recipe by Tati Chermayeff / Healthful Blondie + Photos by The Travel Palate
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