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Tabouli 4

Tabouli 4 recipe image
This classic Tabouli is a refreshing and healthy salad that highlights the natural flavors of cracked wheat and fresh herbs. The dish combines tender, cooked bulgur with a generous amount of chopped fresh parsley, minced garlic, and a bright lemon juice dressing. It offers a delightful contrast between the chewy texture of the grains and the crispness of the herbs. Perfect for a light lunch, a side dish for grilled meats, or a vegan appetizer, this salad improves in flavor as it sits, allowing the ingredients to meld together. It is simple to prepare using pantry staples and fresh produce, making it an excellent choice for everyday cooking or meal prep. Serve chilled for the best experience.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 1
Calories: 204.0
Dietary: Low-fat, Vegan, Vegetarian
Description
This classic Tabouli is a refreshing and healthy salad that highlights the natural flavors of cracked wheat and fresh herbs. The dish combines tender, cooked bulgur with a generous amount of chopped fresh parsley, minced garlic, and a bright lemon juice dressing. It offers a delightful contrast between the chewy texture of the grains and the crispness of the herbs. Perfect for a light lunch, a side dish for grilled meats, or a vegan appetizer, this salad improves in flavor as it sits, allowing the ingredients to meld together. It is simple to prepare using pantry staples and fresh produce, making it an excellent choice for everyday cooking or meal prep. Serve chilled for the best experience.
Ingredients
  • 1 cup Cracked wheat (bulgur)
  • 2.5 cups water
  • 2 bunches fresh parsley
  • 2 cloves garlic
  • 1 lemon juice of
  • 1/4 tsp salt
Directions
  1. 1
    Bring 2.5 cups of water to a boil in a medium saucepan.
  2. 2
    Add the cracked wheat (bulgur) to the boiling water.
  3. 3
    Reduce heat to low, cover, and simmer for 25 minutes until the water is absorbed and wheat is tender.
  4. 4
    Remove from heat and let stand covered for 5 minutes.
  5. 5
    Fluff the cooked wheat with a fork and spread it out on a plate or tray to cool slightly.
  6. 6
    Using kitchen scissors or a knife, finely chop the fresh parsley.
  7. 7
    Finely mince the garlic cloves.
  8. 8
    In a large bowl, combine the cooled wheat, chopped parsley, and minced garlic.
  9. 9
    Squeeze the fresh lemon juice over the mixture and add the salt.
  10. 10
    Toss well to combine all ingredients evenly.
  11. 11
    Cover and refrigerate overnight to allow flavors to meld before serving.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 204.0kcal
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 3.6mg1%
Total Carbohydrate 43.2g15%
Dietary Fiber 6.0g24%
Sugars 0.3g
Protein 7.8g16%

* 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 texture, ensure the bulgur is completely cooled before adding the fresh herbs and dressing to prevent wilting.

Traditional Tabbouli is often much heavier on parsley than bulgur. You can increase the amount of parsley for a more authentic herb-forward salad.

Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad tastes even better the next day.

For added crunch and flavor, consider adding finely chopped tomatoes, cucumbers, or mint leaves. A drizzle of extra virgin olive oil can enhance the richness.

Keywords: tabbouleh, tabouli, bulgur, parsley, lemon, garlic, salad, mediterranean, vegan, healthy, cracked wheat, herb salad, side dish, meal prep, gluten-free option
Read it online: https://www.chefs-mate.com/recipe/tabouli-4/