Mediterranean Parsley Salad – Tabbouleh or Tabouli
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
30 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
244 kcal
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Course
Salad
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Cuisine
Mediterranean, Middle Eastern
Mediterranean Parsley Salad – Tabbouleh or Tabouli
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Mediterranean parsley salad or tabbouleh, tabouleh, tabouli, probably the best-known Middle Eastern salad recipe, made with lots of parsley, dressed in a simple olive oil and lemon juice dressing.
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Ingredients
- ½ cup fine or medium bulgur wheat 115 g/ g/ 4 oz, Note 1
- 1 cup hot vegetable broth 250 ml
- 4 medium plum tomatoes Note 2
- 1 long thin English cucumber Note 3
- 3-4 spring onions depending on size
- 3 oz fresh parsley leaves 90 g, Note 4
- 0.7 oz fresh mint leaves 20 g, Note 4
- 1 large lemon
- 5 tablespoons extra virgin olive oil
- fine sea salt and pepper
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Instructions
- Prepare bulgur: Place the bulgur into a heatproof bowl and cover it with the hot vegetable broth. Let stand for 5 to 10 minutes or according to the packet's instructions. Drain well, if you notice that not all liquid has been absorbed. Place the drained bulgur into a large bowl and let cool while you prepare the rest of the ingredients.½ cup fine or medium bulgur wheat + 1 cup hot vegetable broth
- Prepare ingredients: Halve the tomatoes and deseed them, if necessary. Chop them very finely. Deseed the cucumber, if necessary, and chop it finely as well. Thinly slice the spring onions.4 medium plum tomatoes + 1 long thin English cucumber + 3-4 spring onions
- Chop herbs: Remove the stems from the parsley and mint, and weigh the leaves. Chop both kinds of herbs very finely with a sharp knife to avoid bruising them too much.3 oz fresh parsley leaves + 0.7 oz fresh mint leaves
- Combine salad: Add all the chopped herbs and vegetables to the bulgar bowl. Mix carefully but thoroughly and add the lemon juice and the olive oil. Adjust the taste with salt and pepper and more lemon juice, if necessary.1 large lemon + 5 tablespoons extra virgin olive oil + fine sea salt and pepper
Notes
- Bulgur: Read the packet's instructions. Soaking times depend on the sort (and sometimes on the brand) of the bulgur you use.
- Plum tomatoes are firm and don't have too many seeds, that is why I don't deseed them. If using other sorts of juicier tomatoes, you should deseed them, otherwise, the tabbouleh might be too soggy.
- Cucumber: If available, use 3-4 Persian cucumbers, depending on size. Persian cucumbers don't need to be deseeded, they are crispier and less watery.
- Herbs: I weighed the leaves after removing the stems of the herbs. You should have about 3 oz/ 80 g parsley leaves and about 0.7 oz/ 20 g mint leaves.
Nutrition Information
Show Details
Serving
1/4 of the salad
Calories
244kcal
(12%)
Carbohydrates
22g
(7%)
Protein
4g
(8%)
Fat
18g
(28%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
14g
Sodium
275mg
(11%)
Fiber
5g
(20%)
Sugar
9g
(18%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 244 kcal
% Daily Value*
| Serving | 1/4 of the salad | |
| Calories | 244kcal | 12% |
| Carbohydrates | 22g | 7% |
| Protein | 4g | 8% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 14g | 82% |
| Sodium | 275mg | 11% |
| Fiber | 5g | 20% |
| Sugar | 9g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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