Cilantro Tabbouleh Salad
This cold tabouli salad swaps the usual mint for generous fresh cilantro, pairing bulgur wheat with juicy tomatoes, green onions, garlic, and a bright lemon-olive oil dressing. Ground cumin and cracked pepper add warm, earthy depth, making it a refreshing side for warm-weather meals or a light make-ahead lunch.
- Prep30 mins
- Cook5 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cilantro Tabbouleh Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 83
- Heart Health
- 60
- Metabolic
- 57
- Digestive
- 38
- Inflammatory
- 36
- Performance
- 60
- General Wellness
- 1
Bring water to a boil in a saucepan, turn off the heat, and stir in bulgur wheat. Cover and let sit for 30 minutes to absorb the water. Strain off any unabsorbed liquid, if necessary.
- 2
Place bulgur wheat in a large salad bowl and lightly toss with tomatoes, green onions, cilantro, garlic, lemon juice, olive oil, cumin, pepper, and salt until thoroughly combined. Refrigerate salad for at least 3 hours to blend the flavors; serve cold.
- 3
Strain off any liquid that was not absorbed, if needed.
- 4
Place the bulgur wheat in a large salad bowl, and gently toss with the tomatoes, green onions, cilantro, garlic, lemon juice, olive oil, cumin, pepper, and salt until well combined.
- 5
Refrigerate the salad for at least 3 hours to let the flavors blend; serve cold.
- Calories 181.42 kcal Moderate 9%
- Protein 4.47 g Low Source 9%
- Carbohydrate 32.93 g 12%
- Total Fat 5.35 g Moderate 7%
- Saturated Fat 0.79 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 26.7 mg Low Source 1%
- Dietary Fiber 8.08 g Good Source 29%
- Total Sugars 5.11 g --
- Added Sugars 3.73 g Moderate 7%
- Calcium 42.98 mg Low Source 3%
- Iron 1.65 mg Low Source 9%
- Potassium 425.18 mg Low Source 9%
- Vitamin A 29.96 mcg Low Source 3%
- Vitamin C 28.49 mg Good Source 32%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Cilantro Tabbouleh Salad is an Israeli side dish recipe made with 14 ingredients. It takes about 35 mins, serves 6, and is rated easy. Key ingredients include Black Pepper, Bulgur, Diced Tomatoes, and Fresh Cilantro. Each serving provides about 181.42 kcal, and is a good source of fiber.
Recipe Questions
- What is Cilantro Tabbouleh Salad?
- It is an Israeli salad recipe made with 14 ingredients, usually served for side dish or lunch or salad.
- What is Cilantro Tabbouleh Salad made of?
- The main ingredients are Black Pepper, Bulgur, Diced Tomatoes, Fresh Cilantro, Garlic. The full list of 14 is above.
- How long does it take to make Cilantro Tabbouleh Salad?
- About 35 mins in total: 30 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 181.42 kcal. The full nutrition breakdown is above.
- Is Cilantro Tabbouleh Salad easy to make?
- This recipe is rated easy, with 14 ingredients and 5 steps.
- Is Cilantro Tabbouleh Salad healthy?
- Cilantro Tabbouleh Salad has an easyChef Pro health score of 55/100. Per serving, it provides 181.42 calories and 4.47 g of protein, or 9% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: added sugars at 3.73 g (7% of the Daily Value). It contains Citrus, Wheat, Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required