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Kale Cucumber Tabbouleh

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Kale Cucumber Tabbouleh is a fun twist on traditional tabbouleh using kale, fresh vegetables, bulgur, fresh herbs and a light, lemony dressing. This salad screams summer, is healthy and great for a crowd! 

Kale Cucumber Tabbouleh  in wood bowl

KALE CUCUMBER TABBOULEH

Summer salads make me happy! When I think of warm weather I almost always think of Lebanese Tabbouleh. I have grown up eating this light, fresh Lebanese salad. While the classic version is a favorite of mine I also enjoy variations like today’s Kale Cucumber Tabbouleh and this Cauliflower Tabbouleh

I grow a garden every year and love adding the vegetables and herbs I grow to my summer salads. A few of my favorite salads this time of year are this Easy Lebanese Salata, Mediterranean Bean Salad and this Greek Village Salad. Yes, I love pumpkin and butternut squash and warm soups also, but give me fresh, summer salads and I am a happy girl. 

My body just feels better when I eat salads. In my cooking I try to follow the 80/20 rule and live my life in moderation. That means there is always room for chocolate, ice cream and the indulgences we all love. But that also means that I leave room for plenty of healthy foods including lots of leafy greens, fresh vegetables and herbs.

Kale Cucumber Tabbouleh with wooden spoon

Kale Cucumber Tabbouleh not only boasts the nutritional benefits of all of those vegetables, including superfood kale, but it has bulgur in it. If you aren’t familiar with bulgur, it is 100 percent whole wheat, making it a healthy and quick addition to any meal.  

It’s also a good source of fiber, protein, iron and vitamin B-6. Bulgur has been a part of my diet since I was little and is used a lot in Mediterranean cooking. You can find it in my kibbeh, Lebanese tabbouleh and other salads that I make.

Today’s Kale Cucumber Tabbouleh uses Bob’s Red Mill Red Bulgur which is made from kernels of hard red wheat that have been cracked into small pieces and then par cooked. I had not used red bulgur until recently but am loving it. It is a nice change from the traditional bulgur I have used my whole life.

Kale Cucumber Tabbouleh is a fresh summer salad. This comes together in no time!

I also have an abundance of fresh garden tomatoes growing in my garden along with mint, parsley and cucumbers so this salad was the perfect excuse to use those. You can even modify this salad by adding grilled chicken or salmon, chickpeas, feta cheese and kalamata olives. Get creative and use the Kale Cucumber Tabbouleh as the base for your own creation.

I can eat this salad as much lunch or I usually pair it with a nice Mediterranean meal. Try adding to alongside this Moroccan Chicken Thighs, Chicken Shawarma Rice Bowls or these Mediterranean Beef Skewers

Kale Cucumber Tabbouleh with Tomatoes

Kale Cucumber Tabbouleh in wood bowl

Kale Cucumber Tabbouleh

Yield: 4-6 {makes 10 cups}
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes

Kale Cucumber Tabbouleh is a fun twist on traditional tabbouleh using kale, fresh vegetables, bulgur, fresh herbs and a light, lemony dressing. This salad screams summer, is healthy and great for a crowd!

Ingredients

  • 3/4 cup Bob's Red Mill Red Bulgur
  • 3/4 cup boiling water
  • 3 cups tomatoes, chopped {for me it was 5 medium tomatoes}
  • 5 green onions, green and white parts chopped
  • 1/2 of an english cucumber, diced {about 2 1/2 cups}
  • 1/4 cup fresh mint, finely chopped
  • 1 bunch fresh parsley, finely chopped 
  • 6  ounces of kale, stems trimmed depending on the variety you use and chopped {I used baby kale so I didn't need to remove the stems use whatever variety you like}
  • 1/4 cup lemon juice {1 large lemon, juiced}
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste

Instructions

  1. Combine the bulgur and boiling water and let soak for 1 hour. Drain well and squeeze out any excess water.
  2. In a large salad or mixing bowl combine the tomatoes, green onion, cucumber, mint, parsley, kale and bulgur and toss to combine.
  3. Add the lemon juice and toss the salad. Refrigerate for 1 hour and then when ready to serve add the olive oil, salt and pepper and toss to combine. Enjoy!

Notes

Try adding sumac or za'atar for extra spice!

Some additional ingredients that go well in this salad are: grilled chicken or salad, chickpeas, feta cheese, kalamata olives

I used baby kale for this recipe but feel free to use whatever kale variety you like or even try something like arugula or spinach.

This salad makes a great addition to meals as a side or a garnish when making pitas with meat and hummus.

Thanks to Bob’s Red Mill for sponsoring today’s post!  I am  excited to be working as a brand ambassador for them this year.  As always all opinions are 100% my own. Thanks for supporting the brands that allow me to create delicious and exciting recipes for you. 

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Terry

Tuesday 5th of January 2021

During any get together for a meal my brother-in-law always makes tabbouleh. This Christmas because all our prepwork had to be done the night before, we decided to try the Kale Cucumber Tabbouleh and it was a huge hit! I've always said I preferred his tabbouleh with lettuce best but this is a close contender. Absolutely delicious and will be my goto from now on!

Julia

Wednesday 6th of January 2021

I am so glad you guys liked it! Thanks for the feedback. It is a nice change from traditional tabbouleh. There is a place where I live that is a Lebanese restaurant that makes something similar and I love it so I had to recreate it.

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