Tabbouleh Salad (Tabouli)
User Reviews
5
-
Prep Time
10 mins
-
Soak Time
45 mins
-
Total Time
55 mins
-
Servings
6
-
Calories
180 kcal
-
Course
Salad
-
Cuisine
Middle Eastern
Tabbouleh Salad (Tabouli)
Description
Tabbouleh Salad (Tabouli) blends soaked bulgur wheat with fresh herbs like parsley and mint, providing a herbaceous base. The addition of chopped cherry tomatoes, cucumber, and green onions adds brightness and subtle crunch to the grain. Seasoned with lemon juice and extra virgin olive oil, it offers a citrusy tang and smooth mouthfeel. Optional allspice adds a hint of warmth to the salad's refreshing flavor profile.
The salad’s texture is a balance between tender softened bulgur and crisp fresh vegetables, making it a satisfying dish for warm weather or as a palate cleanser. Preparation involves soaking the bulgur until soft, chopping vegetables finely, then combining all ingredients and adjusting seasoning to taste.
Tabbouleh can be served chilled or at room temperature, lending itself well to picnic fare, side dishes in Mediterranean meals, or as a fresh-styled salad option. The lemon and olive oil dressing holds well, allowing leftovers to keep for up to a week refrigerated without losing its character.
Ingredients
- 1 cup bulgur wheat rinsed and drained, uncooked
- 1 cup water boiling
- 1 bunch parsley finely chopped (about 1 ½ - 2 cups, fresh
- ½ cup mint finely chopped, fresh
- 1 cup cherry tomato finely chopped
- ½ cup cucumber finely chopped
- 3 green onions finely chopped
- lemon juice about ¼ cup, juice from 1 lemon
- ¼ cup extra virgin olive oil
- ½ teaspoon salt plus more to taste, sea salt
- ¼ teaspoon black pepper plus more to taste
- ⅛ teaspoon allspice optional
Instructions
- Soak the bulgur wheat according to the package directions, until it has softened. Drain out any excess water, if needed.
- While bulgur wheat is soaking, finely chop veggies and herbs.
- In a large bowl, combine soaked bulgur, parsley, mint, tomatoes, cucumber, green onions, lemon juice, olive oil, sea salt, pepper and allspice, if using.
- Taste and add more salt or pepper if necessary.
- Serve chilled or at room temperature. Store covered in the fridge for up to one week.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 180 kcal
% Daily Value*
| Serving | 1/6 recipe | |
| Calories | 180kcal | 9% |
| Carbohydrates | 21g | 7% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 214mg | 9% |
| Potassium | 71mg | 2% |
| Fiber | 7g | 28% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
