Taboule - Quick and easy traditional Lebanese salad
User Reviews
5.0
237 reviews
Excellent
-
Prep Time
30 mins
-
Total Time
30 mins
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Servings
4 generous servings, or 6 smaller servings
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Calories
220 kcal
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Course
Side Dish, Main Course, Salad
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Cuisine
Lebanese
Taboule - Quick and easy traditional Lebanese salad
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Taboule is a fantastic traditional Lebanese salad that has been celebrated and enjoyed for centuries throughout the Middle East and far, far beyond. The use of simple, fresh ingredients like parsley, tomatoes, onion, mint and bulgur wheat makes taboule a flavourful and healthy dish that has become hugely popular around the world. This salad is the ultimate wingman for practically any dish and its fresh zing is particularly perfect for a summer shindig.
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Ingredients
- 150 millilitre fine bulgur wheat or a medium grade bulgur wheat
- 300 millilitre boiling water
- 2 medium tomatoes finely diced
- 1 small red or brown onion roughly 70g, finely chopped
- ¼ medium cucumber roughly 80g, finely chopped
- 500 millilitre finely chopped flat-leaf parsley roughly 90g parsley. Please note: you will need 500ml (2 cups) of chopped parsley, not 500ml of un-chopped parsley
- 3 tablespoons finely diced mint roughly a small handful of leaves
- 3 tablespoons extra virgin olive oil 45ml
- 2 tablespoons fresh lemon juice 30ml
- ½ teaspoon salt 2.5ml
- few good grinds black pepper
- 3 tablespoons pomegranate seeds 45ml
Instructions
- Add the bulgur wheat to a medium sized bowl. Pour over the boiling water. Cover the bowl with plastic wrap, or a clean kitchen towel and let it soak for 20-30 minutes whilst you prepare the vegetables and herbs.
- Slice the tomatoes into quarters and cut out the fleshy middle part containing the seeds. Dice the tomatoes into small pieces of roughly 1cm.Note: We remove the pulpy centre to prevent adding excess liquid to the salad.
- Dice the onion into small pieces of roughly 1cm.
- Slice the ¼ cucumber into quarters lengthways and cut out the fleshy middle containing the seeds. Chop into small pieces of roughly 1cm. Note: We remove the pulpy centre to prevent adding excess liquid to the salad.
- Finely chop the parsley.Tip: Although it may be tempting, we would advise against using a food processor for this step. The parsley might get chopped so finely that it becomes mushy. Just use a big sharp knife or a Mezzaluna.
- Finely chop the mint.
- In a small bowl, combine the olive oil, lemon juice, salt and pepper for the salad dressing.
- Revisit the bulgur wheat. Fluff up the grains with a fork and transfer it to a large salad bowl.Tip: If you see excess water that's not been soaked up, strain the bulgur through a fine mesh sieve. Shake it from side to side and move the bulgur around with a spoon until all the water has drained away.
- Pour the salad dressing over the bulgur and give it a quick stir through.
- Add the tomatoes, onions, cucumber, parsley and mint. Toss it through with the bulgur wheat until well combined. Test for seasoning and add more salt if you wish.
- Scatter the pomegranate seeds over the Taboule and serve.
Nutrition Information
Show Details
Calories
220kcal
(11%)
Carbohydrates
27g
(9%)
Protein
5g
(10%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Sodium
327mg
(14%)
Potassium
535mg
(15%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
3361IU
(67%)
Vitamin C
59mg
(66%)
Calcium
80mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4generous servings, or 6 smaller servings
Amount Per Serving
Calories 220 kcal
% Daily Value*
| Calories | 220kcal | 11% |
| Carbohydrates | 27g | 9% |
| Protein | 5g | 10% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 327mg | 14% |
| Potassium | 535mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 3361IU | 67% |
| Vitamin C | 59mg | 66% |
| Calcium | 80mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
237 reviews
Excellent
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