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Tabbouli

Tabbouli recipe image
This authentic tabbouli is a refreshing, herb-forward salad that captures the essence of Middle Eastern cuisine. Unlike wheat-heavy versions, this recipe prioritizes fresh parsley and mint, offering a bright, aromatic flavor profile. The tender bulgur wheat provides a satisfying chew, while diced tomatoes and green onions add crunch and acidity. It is incredibly versatile, serving as a perfect side dish for grilled meats, a light lunch on its own, or a flavorful dip with pita bread. The combination of fresh herbs and citrus makes it an ideal choice for warm-weather gatherings, picnics, or whenever you crave a healthy, vibrant meal that is ready in under an hour.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 8
Calories: 64.8
Dietary: Diabetic, Vegan, Vegetarian
Description
This authentic tabbouli is a refreshing, herb-forward salad that captures the essence of Middle Eastern cuisine. Unlike wheat-heavy versions, this recipe prioritizes fresh parsley and mint, offering a bright, aromatic flavor profile. The tender bulgur wheat provides a satisfying chew, while diced tomatoes and green onions add crunch and acidity. It is incredibly versatile, serving as a perfect side dish for grilled meats, a light lunch on its own, or a flavorful dip with pita bread. The combination of fresh herbs and citrus makes it an ideal choice for warm-weather gatherings, picnics, or whenever you crave a healthy, vibrant meal that is ready in under an hour.
Ingredients
  • 1 cup Bulgur Wheat
  • 2 cup Water, boiling
  • 2 Tomatoes, finely diced
  • 1 bn Green Onions, sliced
  • 3 teaspoon Mint, freshly chopped -or-
  • 2 tablespoon Mint, dried
  • 2 cup Parsley, freshly chopped
Directions
  1. 1
    Place the bulgur wheat in a heat-proof bowl and pour the boiling water over it.
  2. 2
    Cover the bowl and let the bulgur stand for 10 to 15 minutes, or until the water is absorbed and the grain is tender.
  3. 3
    Fluff the bulgur with a fork and allow it to cool completely to room temperature.
  4. 4
    While the bulgur cools, finely chop the parsley, mint, green onions, and tomatoes.
  5. 5
    In a large mixing bowl, combine the cooled bulgur with the chopped parsley, mint, green onions, and tomatoes.
  6. 6
    Toss everything together gently but thoroughly to ensure the ingredients are evenly distributed.
  7. 7
    Taste and adjust seasoning if necessary, then serve immediately or chill briefly.

Nutrition Facts

Servings 8

Amount Per Serving
Calories 64.8kcal
% Daily Value *
Total Fat 0.2g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 4.3mg1%
Total Carbohydrate 14.6g5%
Dietary Fiber 3.5g15%
Sugars 1.1g
Protein 2.3g5%

* 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 best flavor, allow the tabbouli to rest for 15-30 minutes after mixing to let the flavors meld.

Fresh mint is preferred for authenticity, but dried mint can be used in a pinch as listed. If using dried mint, add it directly to the bowl; if using fresh, chop it finely.

Traditional tabbouli is herb-heavy. Ensure your parsley is finely chopped for the correct texture.

This dish is best served fresh but can be stored in an airtight container in the refrigerator for up to 2 days. Add a splash of water or lemon juice before serving if it dries out.

Although not listed in the ingredients, a traditional dressing often includes lemon juice and olive oil. Feel free to add these to taste for extra brightness and richness.

Keywords: tabbouli, tabbouleh, parsley, bulgur, herbs, mint, middle eastern, salad, vegan, vegetarian, tomatoes, green onions, fresh, healthy, side dish, lemon, olive oil, mediterranean, herby, light
Read it online: https://www.chefs-mate.com/recipe/tabbouli/