Tabbouleh
Discover a refreshing and vibrant Tabbouleh recipe made with fresh ingredients like parsley, cucumber, tomatoes, and bulgur, all dressed in a zesty blend of olive oil, lemon juice, and spearmint. Perfect as a light, healthy meal or side dish.
- 12 May 2025
- Cook time 3 min
- Prep time 20 min
- 10 Servings
- 11 Ingredients
Tabbouleh is a classic Middle Eastern salad known for its fresh flavors and vibrant ingredients. This recipe combines bulgur, parsley, cucumber, onions, tomatoes, and a zesty lemon dressing for a refreshing side dish that's perfect for any occasion. Whether you're looking to explore new cuisines or simply want a light and healthy option, tabbouleh is a wonderful choice.
Ingredients:
Instructions:
- Rinse 1 cup of bulgur under cold water.
- Place the rinsed bulgur in a large bowl.
- Pour 2 cups of boiling water over the bulgur and cover the bowl.
- Let it sit for about 20-30 minutes, or until the bulgur is tender and has absorbed the water.
- Fluff the bulgur with a fork to separate the grains and set it aside to cool.
- Finely chop 2 cups of fresh parsley. Ensure the leaves are thoroughly washed and dried before chopping.
- Dice 1 cucumber into small pieces.
- Finely chop 1/2 cup of onion.
- Mince 1 garlic clove.
- Dice 2 tomatoes into small pieces.
- In a large mixing bowl, combine the prepared bulgur, chopped parsley, cucumber, diced onions, minced garlic, and diced tomatoes.
- Add 1/3 cup of olive oil and 1/3 cup of lemon juice to the mixture.
- Sprinkle 5 dashes of black pepper, 1 tablespoon of spearmint, and 1/2 teaspoon of salt over the ingredients.
- Toss all the ingredients until they are well combined and evenly coated with the dressing.
6. Chill and Serve:
- Cover the bowl and refrigerate the tabbouleh for at least 30 minutes to allow the flavors to meld.
- Serve chilled or at room temperature as a refreshing side dish or salad.
Tips:
- Soak the bulgur in warm water for about 20-30 minutes or until it is tender. Drain any excess water before using it in the salad.
- Finely chop the parsley and mint to ensure they are well-distributed throughout the salad, enhancing the overall flavor.
- For best results, use fresh and ripe tomatoes and cucumbers to add a juicy and crisp texture to your tabbouleh.
- Adjust the lemon juice and olive oil according to your taste preferences, and feel free to add more if you like a tangier or richer dressing.
- Let the tabbouleh sit in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together and makes the salad even more delicious.
Tabbouleh is a delightful and nutritious salad that brings a taste of the Middle East to your table. It's a versatile dish that can be enjoyed on its own, as part of a mezze platter, or as an accompaniment to grilled meats. By following this recipe, you can create a delicious and authentic tabbouleh that will be loved by family and friends alike.
| Nutrition Facts | |
|---|---|
| Serving Size | 90 grams |
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 2.45g | 2% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 2.55g | 7% |
| Sugar 1.37g | 1% |
| Fat | |
| Fat 7g | 9% |
| Saturated 1.07g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 6% |
| Choline 9mg | 2% |
| Vitamin B1 0.06mg | 5% |
| Vitamin B2 0.04mg | 3% |
| Vitamin B3 0.99mg | 6% |
| Vitamin B6 0.09mg | 5% |
| Vitamin B9 27ug | 7% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 24% |
| Vitamin E 0.19mg | 1% |
| Vitamin K 200ug | 169% |
| Minerals | |
| Calcium, Ca 30mg | 2% |
| Copper, Cu 0.09mg | 10% |
| Iron, Fe 1.23mg | 11% |
| Magnesium, Mg 36mg | 8% |
| Phosphorus, P 60mg | 5% |
| Potassium, K 210mg | 6% |
| Selenium, Se 0.46ug | 1% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 0.49mg | 4% |
| Water | |
| Water 60g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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