Taboule - Quick and easy traditional Lebanese salad
User Reviews
5
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Prep Time
30 mins
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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
Description
This version of Taboule prepares medium-grade bulgur wheat by soaking it in boiling water while finely dicing tomatoes (with the pulpy centers removed to avoid excess moisture), onion, and cucumber (also removing the seedy centers). Parsley and mint are chopped finely by hand to preserve texture while mixing fresh and vibrant herbs throughout.
The ingredients are combined and dressed with extra virgin olive oil, freshly squeezed lemon juice, salt, and black pepper to create a salad showcasing fresh herbaceous flavors with a slight citrus tang. The bulgur absorbs juices and softens, providing a chewy counterpoint to the crisp vegetables.
Pomegranate seeds sprinkled on top add sweet bursts and visual appeal to the salad. Taboule is typically served chilled or at room temperature, making it a great light accompaniment or starter in Middle Eastern cuisine.
Ingredients
- 150 millilitre bulgur wheat or a medium grade bulgur wheat, fine
- 300 millilitre water boiling
- 2 tomato finely diced, medium
- 1 onion roughly 70g, finely chopped, small red or brown
- ¼ cucumber roughly 80g, finely chopped, medium
- 500 millilitre parsley roughly 90g parsley. Please note: you will need 500ml (2 cups) of chopped parsley, not 500ml of un-chopped parsley, flat-leaf, finely chopped
- 3 tablespoons mint roughly a small handful of leaves, finely diced
- 3 tablespoons extra virgin olive oil 45ml
- 2 tablespoons lemon juice 30ml, fresh
- ½ teaspoon salt 2.5ml
- black pepper few good grinds
- 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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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