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Garlicky Tofu Tabbouleh | Easy Fresh Lunch Idea | WorldofVegan.com | #tabbouleh #bulgur #salad #tofu #veganlunch #middleeasternvegan #mediterraneanvegan

Garlicky Tofu Tabbouleh

This simple Middle Eastern tabbouleh salad recipe is a delicious way to combine bulgar wheat with healthful herbs, plants, and tofu to make a fresh, filling, protein-packed vegan meal. Enjoy!

Course Main Course
Cuisine Mediterranean
Keyword tofu tabbouleh
Prep Time 40 minutes
Cook Time 25 minutes
Total Time 1 hour 5 minutes
Servings 6 people
Author America's Test Kitchen


  • 3 tomatoes (cored and cut into ½-inch pieces)
  • Salt and pepper
  • ½ cup medium-grind bulgur (rinsed)
  • ¼ cup lemon juice (2 lemons)
  • 14 ounces extra-firm tofu (cut into 2-inch pieces)
  • ¼ cup extra-virgin olive oil
  • 3 garlic cloves (minced)
  • teaspoon cayenne pepper
  • cups minced fresh parsley
  • ½ cup minced fresh mint
  • 2 scallions (sliced thin)


  1. Toss tomatoes with ¼ teaspoon salt in fine-mesh strainer set over a bowl and let drain, tossing occasionally, for 30 minutes; reserve 2 tablespoons drained tomato juice. Toss bulgur with 2 tablespoons lemon juice and reserved tomato juice in a bowl and let sit until grains begin to soften, 30 to 40 minutes.

  2. Meanwhile, spread tofu on a paper towel–lined baking sheet and let drain for 20 minutes. Gently press dry with paper towels and season with salt and pepper. Pulse tofu in food processor until coarsely chopped, 3 to 4 pulses. Line baking sheet with clean paper towels. Spread processed tofu over prepared sheet and press gently with paper towels to dry.

  3. Heat 2 teaspoons oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add tofu and cook, stirring occasionally, until tofu is lightly browned, 10 to 12 minutes. (Tofu should start to sizzle after about 1½ minutes; adjust heat as needed.) Push tofu to sides of skillet. Add 1 teaspoon oil and garlic to center and cook, mashing garlic into the skillet, until fragrant, about 1 minute. Stir mixture into tofu. Transfer to a bowl and let cool for 10 minutes.

  4. Whisk remaining 2 tablespoons lemon juice, remaining 3 tablespoons oil, cayenne, and ½ teaspoon salt together in large bowl. Add drained tomatoes, soaked bulgur, cooled tofu, parsley, mint, and scallions and toss to combine. Cover and let sit until bulgur is tender, about 1 hour. Toss to recombine and season with salt and pepper to taste before serving.

Recipe Notes

When shopping, don't confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe. You can substitute firm tofu for the extra-firm in this recipe.