5.0 from 15 votes
Taboule (Lebanese Tabouli Salad)
This Taboule Recipe (Lebanese Tabouli Salad) is a refreshing and healthy Middle Eastern salad made with fresh parsley, tomatoes, and bulgur.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 people
Calories: 185 kcal
Course:
Side Dish , Salad , Appetizer
Cuisine:
Mediterranean , Middle Eastern , Turkish
Ingredients
- 50 g fine bulgur (½ cup)
- 2 medium tomatoes (finely diced)
- 1 small red onion (finely diced)
- 3 cups flat leaf parsley (finely chopped)
- 2 tablespoon fresh mint leaves (finely chopped)
- 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.
Cup of Yum
Notes
- Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
- Use extra fine bulgur for Tabouli Salad. If you use larger grain, you need to adjust the soaking time and the amount of water you use soaking.
- Chop your herbs with a very sharp knife to avoid bruising them. Don't use your food processor for chopping herbs.
- Cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors develop together.
- Use quinoa for a gluten free option.
- You can cook the bulgur a few days in advance and keep it for up to three days until you want to make tabbouleh salad.
Nutrition Information
Calories
185kcal
(9%)
Carbohydrates
27g
(9%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
615mg
(26%)
Potassium
588mg
(17%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
4411IU
(88%)
Vitamin C
76mg
(84%)
Calcium
89mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 185
% 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.