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Tabbouleh Recipe: A Fresh and Flavorful Mediterranean Salad

Tabbouleh recipe is a classic Middle Eastern salad made with fresh herbs, bulgur wheat, tomatoes, cucumbers, and a tangy lemon dressing. This healthy and refreshing dish is a staple in Mediterranean cuisine and is often served as part of a mezze platter or alongside grilled meats. Known for its vibrant flavors and health benefits, Tabbouleh is a perfect side dish for summer picnics or a light, nutritious lunch.

Tabbouleh Recipe

What Makes Tabbouleh Special?

The beauty of Tabbouleh lies in its simplicity and the freshness of its ingredients. The salad is primarily composed of finely chopped parsley, which gives it a bright, green appearance and a burst of flavor. Bulgur wheat, a staple grain in Middle Eastern cooking, adds a slight chewiness and heartiness to the dish. The salad is then balanced with juicy tomatoes, crisp cucumbers, and a zesty lemon dressing that ties all the flavors together.

How to Make Tabbouleh

1. Prepare the Bulgur Wheat

Start by soaking the bulgur wheat in hot water for about 15-20 minutes, or until tender. Once the bulgur has softened, drain any excess water and fluff it with a fork. Bulgur should be light and fluffy, not mushy.

2. Chop the Herbs and Vegetables

While the bulgur is soaking, finely chop the parsley, mint, tomatoes, cucumbers, and green onions. The key to great Tabbouleh is finely chopping the ingredients so that each bite is well-balanced and flavorful.

3. Mix the Salad

In a large mixing bowl, combine the soaked bulgur with the chopped parsley, mint, tomatoes, cucumber, and green onions. Gently toss to mix the ingredients together.

4. Add the Dressing

In a small bowl, whisk together the fresh lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss again to ensure everything is evenly coated.

5. Let the Flavors Meld

For the best flavor, allow the Tabbouleh to sit in the refrigerator for at least 30 minutes before serving. This will give the bulgur and vegetables time to absorb the lemon dressing and allow the flavors to meld together.

Tips for Perfect Tabbouleh

  • Use Fresh Herbs: Fresh parsley and mint are essential for this dish. Make sure to use flat-leaf parsley for the best flavor.
  • Chop Finely: Finely chopping the parsley, mint, and vegetables ensures a well-balanced texture and distribution of flavors.
  • Adjust to Taste: You can adjust the lemon juice, olive oil, and seasonings to suit your personal taste. If you like a tangier salad, add a little more lemon juice.

Variations of Tabbouleh

While traditional Tabbouleh is made with bulgur, parsley, and tomatoes, there are many variations to suit different preferences and dietary needs:

  • Quinoa Tabbouleh: Substitute quinoa for bulgur to make the salad gluten-free. Quinoa adds a slightly nuttier flavor and a lighter texture.
  • Grain-Free Tabbouleh: Skip the grains altogether and make a version with just herbs and vegetables for a low-carb, refreshing side dish.
  • Pomegranate Tabbouleh: Add a handful of pomegranate seeds for a burst of sweetness and extra color.
Tabbouleh Recipe

Tabbouleh Recipe

Tabbouleh is a refreshing and healthy Middle Eastern salad made with fresh parsley, mint, bulgur wheat, and vegetables like tomatoes and cucumbers. Tossed in a zesty lemon and olive oil dressing, this vibrant salad is perfect as a side dish or a light meal on its own. Bursting with fresh flavors, Tabbouleh is a great way to incorporate nutritious ingredients into your diet.
Prep Time 15 minutes
Total Time 15 minutes
Cuisine Middle Eastern
Servings 4 People
Calories 178 kcal

Equipment

  • Mixing bowls
  • knife
  • Cutting board
  • Whisk
  • Strainer or colander

Ingredients
  

  • 1/2 cup bulgur wheat
  • 1 cup boiling water
  • 1 large bunch fresh parsley
  • 1/4 cup fresh mint leaves
  • 2 medium tomatoes
  • 1 small cucumber
  • 3 green onions
  • 1/4 cup lemon juice
  • 1/4 cup extra virgin olive oil
  • salt and pepper

Instructions
 

  • 1. Prepare the bulgur wheat:In a medium bowl, pour 1 cup of boiling water over the bulgur wheat. Let it sit for about 15-20 minutes until the bulgur is tender and has absorbed most of the water. Drain any excess water using a strainer and fluff the bulgur with a fork.
    2. Chop the herbs and vegetables:While the bulgur is soaking, finely chop the fresh parsley, mint, tomatoes, cucumber, and green onions. Set aside.
    3. Mix the salad:In a large mixing bowl, combine the soaked bulgur wheat with the chopped parsley, mint, tomatoes, cucumber, and green onions. Gently toss to combine all the ingredients.
    4. Make the dressing:In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
    5. Combine and serve:Pour the dressing over the Tabbouleh and toss until everything is evenly coated. Taste and adjust the seasoning if needed. Let the salad sit for about 30 minutes in the fridge to allow the flavors to meld together. Serve chilled or at room temperature.

Notes

  • Make it gluten-free: You can substitute quinoa for bulgur to make the recipe gluten-free.
  • Adjust the lemon and olive oil: You can adjust the amount of lemon juice and olive oil to your preference. Some prefer a more tangy flavor, while others like a milder, more balanced dressing.
  • Storage: Tabbouleh can be stored in the refrigerator for up to 2 days. The flavors will intensify as it sits, so it often tastes better the next day.

Conclusion

Tabbouleh is a refreshing and versatile salad that’s perfect for any occasion. With its vibrant herbs, juicy vegetables, and tangy lemon dressing, it’s a dish that’s not only delicious but also packed with nutrients. Whether served as a side dish, part of a mezze platter, or enjoyed on its own, Tabbouleh brings a taste of the Mediterranean to your table. Give this classic recipe a try and enjoy the fresh, bold flavors of this timeless dish!

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