Taboule (Lebanese Tabouli Salad)
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 people
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Calories
185 kcal
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Cuisine
Mediterranean, Middle Eastern, Turkish
Taboule (Lebanese Tabouli Salad)
Description
Taboule (Lebanese Tabouli Salad) centers on fine bulgur that is cooked al dente and cooled before mixing with fresh vegetables and herbs. Finely diced tomatoes and onions form a juicy base, while a generous amount of finely chopped flat leaf parsley and mint provide an aromatic herbal character. The salad is balanced with acidity and sweetness from fresh lemon juice and pomegranate molasses, plus richness from extra virgin olive oil and seasoning with salt.
The texture balances the slightly chewy bulgur with the crisp freshness of the vegetables and herbs, punctuated with the juicy crunch of pomegranate seeds. Chopping the herbs finely and using a sharp knife prevents bruising and keeps the salad bright green.
Taboule is typically served chilled or at room temperature as a side dish or part of a mezze platter, refreshing alongside grilled meats or breads. Allowing the salad to rest for 30-60 minutes before serving helps meld the flavors.
For those needing a gluten-free option, quinoa may be used instead of bulgur. Bulgur and quinoa can be prepared a few days ahead and refrigerated until needed.
Ingredients
- 50 g bulgur ½ cup, fine
- 2 medium tomato finely diced
- 1 small red onion (finely diced)
- 3 cups flat leaf parsley (finely chopped)
- 2 tablespoon mint leaf finely chopped, fresh
- ½ pomegranate (seeds)
- 1 ½ tablespoon lemon juice
- 1 tablespoon pomegranate molasses
- 2 tablespoon extra virgin olive oil
- 1 teaspoon salt
Instructions
- Place the bulgur in a pan filled with cold water and bring to a boil on medium heat.
- Lower the heat when it boils and gently simmer for 5 minutes or until they are cooked al dente.
- Drain the bulgur and let it cool down while preparing the rest of the salad. When it's cooled down, fluff the bulgur using a fork before adding the rest of the ingredients.
- Wash and finely dice the tomatoes and place them in a large bowl.
- Peel and finely dice the red onion and add to the tomatoes.
- Wash the parsley leaves and let them totally dry before chopping. Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
- Wash, dry, and chop the mint leaves and add to the bowl with tomatoes and onions along with the bulgur, parsley, pomegranate seeds, lemon juice, pomegranate molasses, olive oil, and salt.
- Mix all together until nicely combined, taste, and adjust the amount of seasoning to your taste.
Notes
- Use a sharp knife to finely chop parsley and mint to avoid bruising and discoloration.
- Opt for fine bulgur for traditional texture; adjust soaking time if using larger grains.
- Refrigerate the salad for 30-60 minutes before serving to let flavors meld.
- Quinoa can substitute bulgur for a gluten-free version.
- Cook the bulgur in advance and store in the fridge for up to three days before assembling the salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 185 kcal
% Daily Value*
| Calories | 185kcal | 9% |
| Carbohydrates | 27g | 9% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 615mg | 26% |
| Potassium | 588mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 4411IU | 88% |
| Vitamin C | 76mg | 84% |
| Calcium | 89mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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