Include in Print View:

Tabbouleh

Tabbouleh recipe image
This classic Tabbouleh is a refreshing and healthy salad that celebrates the freshness of parsley and the earthiness of bulgur wheat. Unlike many grain salads, the star here is the herbaceous green flavor, balanced by the acidity of lemon juice and the richness of olive oil. It offers a delightful texture contrast between the tender wheat and crisp vegetables. Perfect as a light lunch, a side dish for grilled meats, or a vegetarian main course. It is easily prepared ahead of time, allowing the flavors to meld beautifully in the refrigerator.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 216.5
Dietary: Vegetarian
Description
This classic Tabbouleh is a refreshing and healthy salad that celebrates the freshness of parsley and the earthiness of bulgur wheat. Unlike many grain salads, the star here is the herbaceous green flavor, balanced by the acidity of lemon juice and the richness of olive oil. It offers a delightful texture contrast between the tender wheat and crisp vegetables. Perfect as a light lunch, a side dish for grilled meats, or a vegetarian main course. It is easily prepared ahead of time, allowing the flavors to meld beautifully in the refrigerator.
Ingredients
  • 3/4 cup Uncooked cracked wheat
  • 1 1/2 cup Chopped fresh parsley
  • 3 md Tomatoes, chopped
  • 5 Green Onions (with tops) ,
Directions
  1. 1
    Cover the cracked wheat with cold water in a bowl and let it stand for 30 minutes to soften.
  2. 2
    Drain the wheat thoroughly and press out as much excess water as possible using a clean kitchen towel or cheesecloth.
  3. 3
    In a large glass or plastic bowl, combine the drained wheat, chopped parsley, tomatoes, onions, and mint leaves.
  4. 4
    In a small jar or bowl, whisk together the olive oil, lemon juice, salt, and pepper until well combined.
  5. 5
    Pour the dressing over the wheat mixture and toss gently until all ingredients are evenly coated.
  6. 6
    Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld before serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 216.5kcal
% Daily Value *
Total Fat 1.4g3%
Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 11.4mg1%
Total Carbohydrate 46.9g16%
Dietary Fiber 7.5g30%
Sugars 7.4g
Protein 7.9g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For a softer texture, cover the cracked wheat with boiling water instead of cold water and let stand for 1 hour before draining.

Garnish with ripe olives if desired.

This traditional Middle Eastern salad has a slightly chewy texture from the wheat.

Additional ingredients mentioned in the source but not listed in the main ingredient list: 1/3 cup thinly sliced onion, 2 tbsp chopped fresh mint (or 2 tsp dried), 1/4 cup olive oil, 1/4 cup lemon juice, 3/4 tsp salt, 1/4 tsp pepper.

Keywords: tabbouleh, bulgur, parsley, mediterranean, salad, vegan, healthy, herbs, lemon, olive oil, tomatoes, onion, mint, middle eastern, side dish, fresh, grain salad, summer, picnic, vegetarian
Read it online: https://www.chefs-mate.com/recipe/tabbouleh-2/