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.

  • 27 Jan 2025
  • Cook time 3 min
  • Prep time 20 min
  • 10 Servings
  • 11 Ingredients

Tabbouleh

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:

1 cup bulgur
140g
2 cups fresh parsley
120g
1 cucumber
280g
1/2 cup onion
36g
1/3 cup olive oil
70g
1/3 cup lemon juice
80g
5 dash black pepper
1/2g
1 tbsp parsley
3.20g
1/2 tsp salt
3g
1 garlic clove
3g
2 tomatoes
120g

Instructions:

1. Prepare the Bulgur:
- 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.
2. Chop the Vegetables:
- 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.
3. Combine Ingredients:
- In a large mixing bowl, combine the prepared bulgur, chopped parsley, cucumber, diced onions, minced garlic, and diced tomatoes.
4. Season the Salad:
- 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.
5. Mix Thoroughly:
- 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 Size90 grams
Energy
Calories 60kcal3%
Protein
Protein 2.45g2%
Carbohydrates
Carbohydrates 14g4%
Fiber 2.55g7%
Sugar 1.37g1%
Fat
Fat 7g9%
Saturated 1.07g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 60ug6%
Choline 9mg2%
Vitamin B1 0.06mg5%
Vitamin B2 0.04mg3%
Vitamin B3 0.99mg6%
Vitamin B6 0.09mg5%
Vitamin B9 27ug7%
Vitamin B12 0.00ug0%
Vitamin C 22mg24%
Vitamin E 0.19mg1%
Vitamin K 200ug169%
Minerals
Calcium, Ca 30mg2%
Copper, Cu 0.09mg10%
Iron, Fe 1.23mg11%
Magnesium, Mg 36mg8%
Phosphorus, P 60mg5%
Potassium, K 210mg6%
Selenium, Se 0.46ug1%
Sodium, Na 130mg8%
Zinc, Zn 0.49mg4%
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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