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Tomatoey Tabouli

Tomatoey Tabouli recipe image
This vibrant salad reimagines the classic tabouli by incorporating hearty barley alongside traditional bulgur wheat. The dish is dominated by the bright, fresh flavor of canned whole tomatoes, balanced with zesty lemon juice and aromatic parsley. It offers a satisfying texture that is both chewy and crisp, making it an excellent choice for a light lunch or a refreshing side dish at a summer barbecue. The combination of grains provides sustained energy, while the fresh herbs add a burst of color and nutrition. Simple to prepare with pantry staples, this vegan and vegetarian-friendly salad tastes even better after chilling, allowing the flavors to meld together beautifully.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 104.7
Dietary: Vegan, Vegetarian
Description
This vibrant salad reimagines the classic tabouli by incorporating hearty barley alongside traditional bulgur wheat. The dish is dominated by the bright, fresh flavor of canned whole tomatoes, balanced with zesty lemon juice and aromatic parsley. It offers a satisfying texture that is both chewy and crisp, making it an excellent choice for a light lunch or a refreshing side dish at a summer barbecue. The combination of grains provides sustained energy, while the fresh herbs add a burst of color and nutrition. Simple to prepare with pantry staples, this vegan and vegetarian-friendly salad tastes even better after chilling, allowing the flavors to meld together beautifully.
Ingredients
  • 1/2 cup Barley
  • 1 cup Bulgur wheat
  • 1 can Tomatoes, whole
  • 1 tablespoon Salt
  • 3/8 cup Oil, olive
  • 1/4 cup Juice, lemon
  • 2 tablespoon Parsley
  • 2 tablespoon Onions, dried
Directions
  1. 1
    Cook barley according to package directions until tender.
  2. 2
    Drain the barley and set aside to cool slightly.
  3. 3
    Drain the canned tomatoes well, reserving the liquid in a measuring cup.
  4. 4
    Add water to the reserved tomato liquid until you have exactly 1 cup total.
  5. 5
    Bring the tomato liquid mixture to a boil in a small saucepan.
  6. 6
    In a large bowl, combine the bulgur wheat, garlic salt, and the boiling tomato liquid.
  7. 7
    Cover the bowl and let the bulgur sit for 30 minutes to soften.
  8. 8
    Add the cooked barley, olive oil, lemon juice, parsley, dried onions, and chopped tomatoes to the bulgur mixture.
  9. 9
    Toss everything together until well combined.
  10. 10
    Refrigerate the salad for at least 30 minutes before serving to allow flavors to meld.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 104.7kcal
% Daily Value *
Total Fat 0.4g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 8.9mg1%
Total Carbohydrate 23.7g8%
Dietary Fiber 5.0g20%
Sugars 2.9g
Protein 3.3g7%

* 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

This salad tastes best when chilled, allowing the bulgur to absorb the dressing fully.

You can substitute fresh chopped tomatoes for canned if preferred, but reserve some tomato juice for the bulgur cooking liquid.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

The "cucumber dressing" mentioned in original sources is likely a serving suggestion; serve with a simple vinaigrette or extra lemon juice if desired.

Ensure the garlic salt is used sparingly if you are monitoring sodium intake, as canned tomatoes also contain salt.

Keywords: barley, bulgur, salad, tabouli, tomato, vegan, vegetarian, healthy, side dish, grain salad, fresh, lemon, parsley, mediterranean, summer salad, easy recipe, plant based, chilled salad, herb salad, wheat
Read it online: https://www.chefs-mate.com/recipe/tomatoey-tabouli/