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When I'm looking for a fresh, light salad that doesn't weigh on me, I make Israeli salad, quinoa salad, and this classic tabbouleh (aka tabouli!).
My local Mediterranean restaurant makes the most delicious dish with hummus, tabbouleh, baba ghanoush, dolmas, olives and many other delicious specialties. I love the taste of fresh, light tabbouleh, and decided it was time to learn how to make it at home. The end result is a refreshing and versatile garnish that is easy to make and full of flavor.
What is the tabbouleh?
Tabbouleh is a bulgur wheat-based salad flavored with parsley, tomato, cucumber, mint, lemon and olive oil. There are different variations of this dish in all regions of the Mediterranean and the Middle East, but all of them typically contain a generous amount of herbs, as well as bulgur wheat.
How is tabouleh made?
This recipe starts with bulgur wheat, which is soaked in hot water until smooth and tender. The bulgur is combined with finely chopped parsley, tomatoes, green onions, cucumber, and mint. A simple mixture of lemon juice, olive oil, salt and pepper serves as a dressing for this dish. Chill the salad until you're ready to serve it, then enjoy.
Tips for the perfect salad.
- Bulgur wheat is available at most grocery stores. I usually buy mine in bulk containers.
- This recipe requires quite a bit of chop to get the fine texture that is so traditional with this salad. To save a little time, you can use the food processor to chop the parsley.
- I like to use English cucumbers in this dish, but small Persian cucumbers are also an excellent choice.
- This salad tastes best when you have time to sit down so the bulgur can absorb the dressing. I recommend doing it at least an hour before you plan to serve it.
- The mint in this salad is an optional addition. I like the fresh flavor it provides, but sometimes it can be a bit strong for some people.
This is the traditional way of serving tabbouleh, but sometimes I add other ingredients to my salad to make it a main course.
- Protein: Try adding chopped cooked chicken or shrimp to your salad.
- Cheese: I like to add 1/2 cup finely crumbled feta cheese to the mix.
- Beans: This salad is great with the addition of 1 cup canned chickpeas.
- Vegetables: You can add other finely chopped vegetables, such as bell peppers, red onion, or try using cherry tomatoes instead of diced tomatoes.
- Grains: If you can't find bulgur, you can substitute couscous or quinoa for a somewhat similar effect.
Tabbouleh salad is a unique and unexpected offer for parties, shared meals or any other event where you need a lighter salad to accompany your meal.
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More salad recipes you will enjoy
- Green Bean Salad
- Kale salad
- Caprese salad
- Italian Pasta Salad
- Arugula Salad
Tabbouleh Salad Video
This tabbouleh recipe is a bulgur wheat salad made with fresh herbs, tomatoes, and cucumber, all together in a simple lemon dressing. A delicious and healthy garnish that combines perfectly with a variety of Mediterranean dishes.
Preparation time: 20 minutes Cook time: 45 minutes Total time: 1 hour 5 minutes
Servings: 6 Calories: 180kcal
- 3/4 cup bulgur wheat
- 1 1/2 cups of boiling water
- 1 cup finely diced English cucumber
- 1 1/4 cups Roma tomatoes, seeded and finely chopped
- 1/2 cup thinly sliced green onion
- 1 cup finely chopped curly parsley
- 1/4 cup finely chopped fresh mint (optional)
- 1/3 cup olive oil
- 3 tablespoons of lemon juice
- 1 teaspoon salt
- 1/4 teaspoon of pepper
- Place bulgur wheat and boiling water in a large bowl. Cover and let sit for 45 minutes or until the wheat has softened. Drain any excess liquid.
- Add the cucumber, tomatoes, green onions, parsley, and mint to the bowl with the bulgur wheat.
- In a small bowl, mix together the olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and stir to coat.
- Cover the salad and chill for at least 30 minutes or up to 2 days. To serve.
Calories :: 180kcal | Carbohydrates: 17 g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Sodium: 399 mg | Potassium: 225mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1131 IU | Vitamin C: 21mg | Calcium: 33mg | Iron: 1 mg