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Tabbouleh

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This vibrant Tabbouleh is a staple of Mediterranean cuisine, celebrated for its bright, herbaceous flavor and refreshing texture. Unlike many grain salads, this dish lets the fresh parsley and mint shine, complemented by juicy diced tomatoes and sharp green onions. The bulgur wheat is lightly soaked to retain a pleasant chewiness, absorbing the zesty dressing of lemon juice and olive oil. It serves beautifully as a light lunch, a healthy side dish for grilled meats, or a refreshing component of a picnic spread. The flavors meld together best after chilling, making it an excellent make-ahead option for busy weeknights or festive gatherings. Simple, healthy, and utterly delicious, this salad brings a burst of freshness to any table.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 216.5
Dietary: Vegan, Vegetarian
Description
This vibrant Tabbouleh is a staple of Mediterranean cuisine, celebrated for its bright, herbaceous flavor and refreshing texture. Unlike many grain salads, this dish lets the fresh parsley and mint shine, complemented by juicy diced tomatoes and sharp green onions. The bulgur wheat is lightly soaked to retain a pleasant chewiness, absorbing the zesty dressing of lemon juice and olive oil. It serves beautifully as a light lunch, a healthy side dish for grilled meats, or a refreshing component of a picnic spread. The flavors meld together best after chilling, making it an excellent make-ahead option for busy weeknights or festive gatherings. Simple, healthy, and utterly delicious, this salad brings a burst of freshness to any table.
Ingredients
  • 3/4 cups Uncooked cracked wheat -dried Mint leaves
  • 3 md Tomatoes, chopped
  • 1/4 cups Lemon juice
  • 5 Green Onions (with tops) ,
  • 3/4 teaspoons Salt
Directions
  1. 1
    Place the cracked wheat in a bowl and cover with cold water. Let 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 your hands.
  3. 3
    In a large mixing bowl, combine the drained wheat, chopped parsley, diced tomatoes, sliced green onions, and mint leaves.
  4. 4
    In a small bowl or jar, whisk together the lemon juice, olive oil, salt, and pepper to create the dressing.
  5. 5
    Pour the dressing over the wheat and herb mixture, tossing gently to coat all ingredients evenly.
  6. 6
    Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld before serving.
  7. 7
    Garnish with ripe olives if desired and serve chilled.

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.

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