Tabbouleh Salad Recipe (Tabouli)
User Reviews
5
-
Prep Time
25 mins
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Servings
10
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Calories
146 kcal
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Cuisine
Mediterranean, Lebanese
Tabbouleh Salad Recipe (Tabouli)
Description
Tabbouleh Salad Recipe (Tabouli) highlights fine bulgur wheat that is softened by soaking in lukewarm water before draining thoroughly to remove excess moisture. Its mild chewiness complements the finely minced mixture of parsley, fresh mint leaves, sliced green onions, diced Roma tomatoes, and Persian cucumbers. Garlic adds a subtle pungency, while olive oil and fresh lemon juice provide a bright, slightly fruity dressing. Salt and black pepper adjust the seasoning.
The dish has a fresh, herbal flavor profile with crispness from vegetables and a slight earthiness from bulgur. The ingredients are combined gently to keep the texture light and refreshing. It requires no cooking, making it a straightforward, raw salad.
Tabbouleh serves well chilled or at room temperature alongside grilled meats, flatbreads, or as part of a selection of Middle Eastern dips and salads. It benefits from some resting time for flavors to meld but is also suitable for quick preparation.
This salad can be made up to one day in advance and stored refrigerated for up to three days. Tomatoes and cucumbers can be substituted with similar varieties; removing cucumber seeds is recommended to reduce moisture content. Parsley stems can be included for extra flavor.
Ingredients
- ¾ cup bulgur wheat fine
- 1 ½ cups water lukewarm
- 5 green onion sliced
- 25-30 fresh mint leaves finely minced
- 6 Roma tomato see video, filleted and medium-diced
- 4 Persian cucumber medium-diced
- 3 parsley bunches, finely minced
- 1 garlic finely minced clove
- ½ cup extra virgin olive oil
- lemon juice of 2
- salt to taste
- black pepper to taste
Instructions
- Add the bulgur wheat to a medium-size bowl and stir in enough lukewarm water to completely cover it. Set aside for 20 to 25 minutes to soften it.
- In the meantime, prepare all the vegetables and herbs for it and add them to a large bowl.
- Drain the bulgur through a chinois or cheesecloth and press down to remove as much liquid as possible.
- Add the bulgur to the bowl with the vegetables and add in the olive oil, lemon juice, salt, and pepper and mix to combine.
- Serve or keep cool.
Notes
- Make this salad up to one day ahead to allow flavors to meld.
- Store covered in the refrigerator for up to three days.
- Any type of tomato can be used in place of Roma tomatoes.
- Remove seeds from cucumbers like English or American slicing varieties to prevent excess moisture.
- Using most of the parsley stems adds to the fresh flavor of the salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 146 kcal
% Daily Value*
| Calories | 146kcal | 7% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 8mg | 0% |
| Potassium | 198mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 526IU | 11% |
| Vitamin C | 8mg | 9% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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