Tabbouleh Recipe

Traditional Middle Eastern salad made with fresh herbs, bulgur, and vegetables.

Tabbouleh, also known as tabouli, is a classic Middle Eastern salad made with bulgur, fresh parsley, mint, tomatoes, cucumber, and a light lemon dressing. Originating from the Levant region, it has become a popular dish around the world for its refreshing and wholesome ingredients.

The key to a perfect tabbouleh lies in the balance of its ingredients and the freshness of the herbs. This salad is not only delicious but also packed with nutrients, making it a fantastic choice for a healthy meal or a side dish to complement a variety of dishes from grilled meats to other Mediterranean favorites.

Ingredients

• 1/2 cup fine bulgur wheat
• 1 cup boiling water
• 2 cups fresh parsley, finely chopped
• 1/2 cup fresh mint leaves, finely chopped
• 2 medium tomatoes, diced
• 1 medium cucumber, diced
• 1/4 cup finely chopped green onions
• 1/4 cup fresh lemon juice
• 1/4 cup extra-virgin olive oil
• Salt, to taste
• Freshly ground black pepper, to taste

Nutrition

Calories: ~180 calories

Instructions

1. Prepare Bulgur: Place the bulgur wheat in a bowl, pour the boiling water over it, cover, and let it sit for about 10-15 minutes until the bulgur has absorbed the water and softened. Fluff with a fork and set aside.
2. Chop Herbs: Finely chop the fresh parsley and mint leaves. Ensure the herbs are as dry as possible to prevent the tabbouleh from becoming too soggy.
3. Dice Vegetables: Dice the tomatoes and cucumber into small, uniform pieces. Finely chop the green onions.
4. Mix Ingredients: In a large salad bowl, combine the prepared bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions.
5. Make Dressing: In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, salt, and freshly ground black pepper.
6. Toss Salad: Pour the dressing over the salad ingredients and toss thoroughly to combine, ensuring the bulgur and vegetables are evenly coated.
7. Chill: Cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

Enjoy your freshly made tabbouleh as a light and refreshing salad, perfect for any meal. Serve it chilled, garnished with additional lemon wedges or a sprinkle of sumac for an extra zing.

A classic accompaniment to many Middle Eastern dishes, tabbouleh pairs wonderfully with grilled meats such as lamb or chicken, as well as falafel or hummus. It's also great as a component in a mezze platter alongside olives, pita bread, and other small dishes.

Below are a few tips and tricks to make the most out of your tabbouleh:

• Fresh Herbs: Use only fresh parsley and mint for the best flavor. Curly parsley is traditional, but flat-leaf parsley can also be used.
• Preparing the Bulgur: Fine bulgur is typically used for tabbouleh, but if you only have medium or coarse bulgur, you can use it by adjusting the soaking time accordingly.
• Drain Vegetables: Ensure that the diced tomatoes and cucumbers are well-drained to prevent excess moisture in the salad.
• Additional Ingredients: Feel free to add other fresh ingredients such as finely chopped bell peppers or radishes for extra crunch and color.

Tabbouleh is best enjoyed fresh, but it can be stored in the refrigerator for up to two days. The flavors will continue to meld, making it even more delicious over time. However, avoid freezing the salad as the fresh herbs and vegetables will not hold up well to freezing and thawing.

Whether you're looking to incorporate more fresh greens into your diet or simply want to explore traditional Middle Eastern cuisine, tabbouleh is a delightful and nutritious option. Its bright and zesty flavors are sure to impress at any gathering or family meal.