Kale tabbouleh is a fresh and nutrient-packed twist on the traditional Middle Eastern dish. Instead of parsley, this version uses finely chopped kale, which adds a hearty texture and a boost of vitamins. Combined with bulgur wheat, juicy cherry tomatoes, crisp cucumbers, and a zesty lemon dressing, this vibrant salad is both wholesome and delicious. It works beautifully as a side dish or a light meal on its own.
Why You’ll Love This Recipe
- Nutrient-Dense – Kale is packed with vitamins A, C, and K, along with fiber and antioxidants.
- Refreshing and Flavorful – The combination of lemon juice, fresh mint, and garlic creates a bright and tangy dressing.
- Quick and Easy – Ready in just 35 minutes, making it perfect for meal prep or a last-minute healthy dish.
- Versatile – Enjoy it as a side, a light meal, or even stuffed into wraps.
- Diet-Friendly – Naturally vegetarian, with options to make it vegan and gluten-free.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
- Bulgur wheat
- Kale
- Cherry tomatoes
- Cucumber
- Red onion
- Fresh mint
- Olive oil
- Lemon juice
- Garlic
- Salt and pepper
Directions
- Place the bulgur wheat in a bowl and cover with 1 cup of boiling water. Let it soak for 15-20 minutes, or until tender. Drain any excess water and fluff with a fork.
- In a large bowl, massage the chopped kale with 1 tablespoon of olive oil and a pinch of salt for 2-3 minutes until softened.
- Add the soaked bulgur, cherry tomatoes, cucumber, red onion, and mint to the kale.
- In a small bowl, whisk together the remaining olive oil, lemon juice, garlic, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Let the tabbouleh rest for 15 minutes to allow the flavors to meld before serving.
Servings and Timing
- Servings: 4
- Prep Time: 20 minutes
- Rest Time: 15 minutes
- Total Time: 35 minutes
- Calories: 120 kcal per serving
Variations
- Gluten-Free Option – Substitute quinoa for bulgur to make this dish gluten-free.
- Protein Boost – Add chickpeas, feta cheese, or grilled chicken for extra protein.
- Extra Crunch – Toss in toasted almonds or sunflower seeds for added texture.
- Different Greens – Swap kale for spinach or arugula for a milder flavor.
- Spice It Up – Add a pinch of red pepper flakes or sumac for an extra kick.
Storage/Reheating
- Refrigeration – Store leftovers in an airtight container in the fridge for up to 3 days.
- Make-Ahead Tip – You can prepare the salad in advance, but keep the dressing separate until ready to serve.
- No Reheating Needed – This dish is best enjoyed chilled or at room temperature.
FAQs
How do I make this kale tabbouleh vegan?
This recipe is already vegan as long as you use plant-based ingredients.
Can I use a different grain instead of bulgur?
Yes! Quinoa, couscous, or farro are great alternatives.
Do I have to massage the kale?
Yes, massaging the kale helps soften it and reduces bitterness, making it more enjoyable.
How long does kale tabbouleh last in the fridge?
It stays fresh for up to 3 days in an airtight container.
Can I make this ahead of time?
Yes! Just keep the dressing separate and mix it in before serving.
What can I serve with kale tabbouleh?
It pairs well with grilled meats, falafel, hummus, or pita bread.
Is this recipe gluten-free?
No, but you can make it gluten-free by substituting quinoa for bulgur.
Can I add more vegetables?
Absolutely! Try adding bell peppers, radishes, or shredded carrots.
What’s the best way to chop kale for tabbouleh?
Remove the stems and finely chop the leaves into small pieces for the best texture.
Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is recommended for the best flavor, but bottled can work in a pinch.
Conclusion
Kale tabbouleh is a refreshing, healthy, and easy-to-make salad that’s perfect for any occasion. With its bright flavors, nutritious ingredients, and simple preparation, it’s a great addition to your meal rotation. Try it as a side dish, a light meal, or a make-ahead lunch—you won’t be disappointed!
Kale Tabbouleh
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Kale tabbouleh is a fresh, nutrient-packed twist on the classic Middle Eastern dish. This version swaps parsley for kale, offering a heartier texture and a boost of vitamins. Mixed with bulgur wheat, cherry tomatoes, cucumber, and a zesty lemon dressing, this wholesome salad is perfect as a side dish or a light meal.
Ingredients
- ½ cup bulgur wheat
- 2 cups kale, finely chopped
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, finely chopped
- ¼ cup fresh mint, chopped
- 3 tablespoons olive oil (divided)
- 3 tablespoons lemon juice
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions
- Prepare the Bulgur – Place bulgur in a bowl and cover with 1 cup of boiling water. Let it soak for 15-20 minutes, then drain excess water and fluff with a fork.
- Massage the Kale – In a large bowl, massage the chopped kale with 1 tablespoon of olive oil and a pinch of salt for 2-3 minutes until softened.
- Combine Ingredients – Add the soaked bulgur, cherry tomatoes, cucumber, red onion, and fresh mint to the kale.
- Make the Dressing – In a small bowl, whisk together the remaining olive oil, lemon juice, garlic, salt, and pepper.
- Toss and Serve – Pour the dressing over the salad and toss well. Let it rest for 15 minutes to allow the flavors to meld before serving.
Notes
- Gluten-Free Option – Use quinoa instead of bulgur.
- Protein Boost – Add chickpeas, feta, or grilled chicken.
- Extra Crunch – Toss in toasted almonds or sunflower seeds.
- Storage – Store in an airtight container in the fridge for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Middle Eastern
