5.0 from 30 votes
Tabouli Salad-Tabbouleh
Tabouli salad-Tabbouleh is a classic Middle Eastern dish with parsley, tomato, lemon and bulgur wheat. It is healthy and utterly delicious.
Prep Time
20 mins
Cook Time
20 mins
Servings: 4
Calories: 241 kcal
Course:
Salad , Appetizer
Cuisine:
Lebanese , Palestinian
Ingredients
- 2 oz bulgur wheat 60 grams
- 2 tomatoes large ripe and firm, 1⅓ cup / 300g
- 1 shallot
- 4 bunches fresh flat-leaf parsley ⅔ cup chopped packed / 160g
- 2 bunches fresh mint ¼ cup chopped packed /30g
- 4 tablespoons lemon juice
- ⅓ cup pomegranate seeds
- 1 teaspoon Baharat seasoning
- 1 teaspoon ground allspice
- ⅓ cup extra virgin olive oil
- sea salt
- freshly ground pepper
Baharat spice blend
- 1 teaspoon whole black pepper 1¼ teaspoons ground black pepper
- 1 teaspoon coriander seeds 1¼ teaspoons ground coriander
- 1 small cinnamon stick ⅓ teaspoon ground cinnamon
- 2-3 cloves ¾ teaspoon ground cloves
- 2 teaspoons cumin seeds 2½ teaspoons ground cumin
- ½ teaspoon cardamom pods ¾ teaspoon ground cardamom
- ½ whole nutmeg 1 teaspoon ground nutmeg
- ½ teaspoon ground all spice
Instructions
- Place the bulgur wheat in a fine sieve and put under running cold tap water to remove most of the starch. Transfer to a bowl.2 oz bulgur wheat
- Dice the tomatoes into 0.5cm pieces and add to the bowl, along with their juices. Chop the shallots and add to the bowl.2 tomatoes 1 shallot
- With a large, sharp knife trim off the end of the parsley stalks.T ake a couple stalks of parsley, pack them together tightly and chop as finely as possible. Do the same with the remaining stems and leaves. Go over the chopped parsley again if you need to. Add the chopped parsley to the bowl.4 bunches fresh flat-leaf parsley
- Chop the mint leaves as finely as the parsley and add to the bowl. 2 bunches fresh mint
- Finally stir in the pomegranate seeds, allspice, baharat seasoning, lemon juice to taste, olive oil, sea salt and freshly ground pepper. Adjust the seasoning to taste and serve at room temperature.⅓ cup pomegranate seeds 1 teaspoon ground allspice 1 teaspoon baharat seasoning 4 tablespoons lemon juice ⅓ cup extra virgin olive oil sea salt freshly ground pepper
Cup of Yum
Baharat seasoning
- Place all the spices in a spice grinder or pestle and mortar and grind until they are a fine powder. Alternatively place the ground versions of the spices in a jar, cover and shake well.Store baharat seasoning in an airtight container for 8 weeks.
Notes
- Nutritional Info – Please remember that the nutritional information provided is only estimated and can vary based on the products used.
Nutrition Information
Calories
241kcal
(12%)
Carbohydrates
18g
(6%)
Protein
3g
(6%)
Fat
19g
(29%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
13g
Sodium
8mg
(0%)
Potassium
289mg
(8%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
602IU
(12%)
Vitamin C
17mg
(19%)
Calcium
24mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 241
% Daily Value*
| Calories | 241kcal | 12% |
| Carbohydrates | 18g | 6% |
| Protein | 3g | 6% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 13g | 65% |
| Sodium | 8mg | 0% |
| Potassium | 289mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 602IU | 12% |
| Vitamin C | 17mg | 19% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.