Tabouleh Recipe - Middle Eastern Parsley Salad
User Reviews
5
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Prep Time
15 mins
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Cook Time
45 mins
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Total Time
1 hr
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Servings
6
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Calories
189 kcal
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Course
Salad
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Cuisine
Middle Eastern
Tabouleh Recipe - Middle Eastern Parsley Salad
Description
The Tabouleh Recipe centers on bulgur wheat soaked in boiling water until fully hydrated and chilled, combined with an abundance of finely chopped curly parsley which gives the salad a distinctive texture. The addition of diced Roma tomatoes, red onion, fresh mint leaves, and crumbled feta cheese introduces fresh, sweet, and creamy elements.
The lemon juice and olive oil dressing seasoned with kosher salt evenly coats the salad, providing a tart and smooth finish that balances the herbs and vegetables. The mix is chilled before serving to let flavors meld and develop.
Traditional tabouleh is served cold alongside grilled beef kebabs, lamb chops, or chicken shawarma and can be adapted to vegan diets by omitting feta. The salad is best enjoyed fresh or within a couple of days refrigerated. Variations include adding cucumber, pomegranate seeds, or alternative grains like quinoa for gluten-free options.
Prepping bulgur and storage in separate containers from dressing helps maintain freshness for takeaways or picnics. Using fresh herbs finely chopped and keeping the salad chilled enhances its vibrant taste and texture.
Ingredients
Salad:
- 1 cup bulgur wheat
- 1 ½ cup water boiling
- 2 cup Curly parsley fresh, finely chopped
- 2 Roma tomato diced
- ¼ cup red onion diced
- 1 Tbsp mint fresh, chopped finely, leaves
- ¼ cup feta cheese crumbled
Dressing:
- ¼ cup lemon juice fresh squeezed juice
- ¼ cup olive oil
- 1 tsp kosher salt
Instructions
- In a glass bowl place lemon juice, olive oil, salt, parsley, tomatoes, onion, mint and feta. Mix well, cover and refrigerate for 2 hours.
- In another glass bowl, place the bulgur wheat. Add the boiling water. Cover and let it stand at room temperature for 45 minutes. Refrigerate for one hour.
- When bulgur is cold, remove from fridge and add the vegetable mixture and mix well.
- Serve cold
Notes
- Prepare bulgur in advance by soaking and refrigerating; add dressing just before serving to preserve texture.
- Use fresh, finely chopped curly parsley; thick stems should be removed but thin stems are acceptable.
- Red onion adds bite, but green onions can be substituted if preferred.
- Fresh mint leaves enhance traditional flavor and should be finely chopped.
- Use fresh lemon juice and extra virgin olive oil for the dressing; adding dried sumac can add tanginess.
- Try additional herbs like basil, dill, or thyme to customize flavor.
- Serve chilled as a side for grilled meats like kebabs or lamb chops; can be vegan with feta omitted.
- Do not freeze tabouleh; it loses texture.
- For gluten-free, substitute bulgur with quinoa or other grains.
- Optional additions include diced cucumber or fresh pomegranate seeds for brightness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 189 kcal
% Daily Value*
| Calories | 189kcal | 9% |
| Carbohydrates | 20g | 7% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 5mg | 2% |
| Sodium | 477mg | 20% |
| Potassium | 265mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 1895IU | 38% |
| Vitamin C | 33.3mg | 37% |
| Calcium | 71mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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