The Easiest Tabbouleh (Tabouli)
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
12 1/2 cup servings
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Calories
69 kcal
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Cuisine
Mediterranean
The Easiest Tabbouleh (Tabouli)
Description
The Easiest Tabbouleh (Tabouli) uses bulgur wheat as its grain base, softened by simmering or soaking until tender. The bulgur is cooled before combining with diced cucumber and tomato, which are salted and drained to remove extra liquid and prevent sogginess. Finely chopped parsley and mint add herbal freshness, while green onions offer a mild sharpness. The dressing, made from extra virgin olive oil, lemon juice, minced garlic, and salt, imparts a zingy, garlicky note that complements the fresh vegetables and herbs.
The dish relies on raw, finely chopped ingredients and a gentle cooking step with the bulgur, marrying textures of soft bulgur and crisp vegetables. It is typically served chilled or at room temperature as a salad or side dish, refreshing alongside grilled or roasted meats and Middle Eastern meals.
To maintain freshness, the salad can be stored refrigerated for up to 4-5 days, though it is recommended to hold off on adding the dressing until serving to keep the herbs and vegetables crisp. Substitutions like quinoa or couscous can replace bulgur for gluten-free or texture preferences.
Ingredients
- ½ cup bulgur plus 1 cup water
- 1 cup cucumber about ½ medium cucumber, diced
- 1 cup diced tomato about 1 roma tomato
- 1 tsp salt divided
- 3 cups parsley finely chopped, 90 g, packed
- ¼ cup mint finely chopped, 10 g, packed
- 2 green onions thinly sliced
- ¼ cup extra virgin olive oil 60 mL
- 3 Tbsp lemon juice 45 mL
- 1 clove garlic minced
Instructions
- Cook Bulgur: Bring bulgur and water to a boil in a small pot, then cover and simmer for 15 to 20 minutes, or until tender. (Alternatively, use the soaking method - 1 hour.) Allow bulgur to cool slightly.
- Prep Veggies: Meanwhile, stir together cucumber, tomato, and ½ tsp salt. Place in a colander and set over a bowl to allow excess moisture to drain out. Let drain for 10 minutes (or until the rest of the recipes is ready).
- Chop: Remove the thick stems from the parsley and mint, then finely chop (either by hand or with a food processor). Slice the green onion.
- Dressing: Whisk together olive oil, lemon juice, garlic, and remaining ½ tsp of salt.
- Assemble: In a large bowl, toss together cooled bulgur, strained cucumber and tomato, herbs, green onion, and dressing.
Notes
- Quinoa can be used instead of bulgur for a gluten-free version.
- Couscous is an alternative to bulgur but contains gluten.
- Store tabbouleh sealed in the fridge for up to 4-5 days; add dressing just before serving to keep freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 121/2 cup servings
Amount Per Serving
Calories 69 kcal
% Daily Value*
| Serving | 1serving (1/2 cup) | |
| Calories | 69kcal | 3% |
| Carbohydrates | 7.1g | 2% |
| Protein | 1.5g | 3% |
| Fat | 4.5g | 7% |
| Saturated Fat | 0.6g | 3% |
| Cholesterol | 0mg | 0% |
| Sodium | 205mg | 9% |
| Potassium | 179mg | 4% |
| Fiber | 2.1g | 8% |
| Sugar | 0.9g | 2% |
| Calcium | 33mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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