Tabbouleh

Tabbouleh is a vibrant and refreshing salad that hails from the Middle East, renowned for its light, herbaceous flavors and nutritious ingredients. This dish is a wonderful balance of finely chopped vegetables, fresh herbs, and bulgur wheat, all dressed in a tangy lemon-olive oil vinaigrette. Tabbouleh is often enjoyed as a side dish, but it can also be served as a main for lighter meals, especially during warm weather.

The base of tabbouleh consists of bulgur wheat, which is soaked in water or broth until it softens, giving the salad a pleasant chewy texture. The bulgur is complemented by an abundance of fresh herbs, parsley being the star ingredient, along with mint, which adds an aromatic layer of freshness. Finely diced tomatoes and cucumbers provide a crisp and juicy contrast, while onions (often green onions) contribute a mild, savory flavor.

What sets tabbouleh apart is the use of lemon juice and olive oil to dress the ingredients, providing a zesty and slightly tangy finish that ties the flavors together. A pinch of salt and a dash of pepper are added to enhance the freshness of the salad, but the lemon and herbs are the dominant flavors. Tabbouleh can also be customized to taste with additional ingredients like garlic or pomegranate seeds for a touch of sweetness.

This salad is not only flavorful but also packed with nutritional benefits. Bulgur wheat is high in fiber, which aids digestion, while the fresh herbs provide a good dose of vitamins and antioxidants. Tabbouleh is naturally vegan, gluten-free (if made with gluten-free bulgur), and low in calories, making it an excellent option for anyone seeking a healthy and refreshing dish.

Tabbouleh can be served as part of a mezze platter, as a side dish with grilled meats or fish, or enjoyed on its own as a light lunch or dinner. Its fresh, bright flavors make it a versatile and crowd-pleasing addition to any meal.

Tabbouleh

3.63 from 115 votes

A traditional Middle Eastern salad made with bulgur, parsley, mint, tomatoes, and olive oil.

Servings 4 people

Prep Time 15 minutes mins

Total Time 15 minutes mins

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Ingredients

  

1x2x3x

• 1 cup bulgur
• 1 1/2 cup water boiling
• 1/2 cup parsley chopped fresh
• 1/4 cup mint chopped fresh
• 2 Tomatoes diced
• 1/2 red onion finely chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions

 

• In a medium bowl, combine the bulgur and boiling water. Let it sit for about 10 to 15 minutes, until the bulgur is tender and has absorbed the water.
• Fluff the bulgur with a fork and let it cool to room temperature.
• Once the bulgur has cooled, add the chopped parsley, mint, tomatoes, and red onion.
• In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the tabbouleh and mix well to combine.
• Taste and adjust the seasonings as needed.
• Serve the tabbouleh immediately or refrigerate for a few hours to allow the flavors to meld together.
• Enjoy!

Nutrition

Calories: 220kcalCarbohydrates: 34gProtein: 6gFat: 7gFiber: 4g

Calories: 220kcal

Meal Type: Soup

Cuisine: Middle Eastern Cuisine

Keyword: salad, salad recipes, salads

Cooking Method: Boiled

Diet: Pescatarian, Vegan, Vegetarian

Time: 30-45 Min

Level: Easy

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