Tabouleh
Tabouleh is a refreshing Mediterranean salad featuring bulgur, fresh spearmint, diced tomatoes, and scallions, dressed with lemon juice and olive oil. This vibrant dish is perfect for a light meal or as a side accompaniment.
Cook time 5 min
Prep time 60 min
Ingredients:
1/3 cup bulgur1/2 cup spearmint
1 tomato
1/4 cup scallions
2 lemons
1/3 cup olive oil
Tabouleh is a classic Mediterranean salad that combines fresh herbs, vegetables, and grains for a light and refreshing dish. Known for its vibrant flavors and wholesome ingredients, this recipe is perfect for a healthy meal or side dish.
Instructions:
- Place the bulgur in a heatproof bowl. Pour boiling water over the bulgur, just enough to cover it. Cover the bowl with a plate or plastic wrap and let it sit for about 15–20 minutes, or until the bulgur has absorbed the water and is tender.
- While the bulgur is soaking, finely chop the spearmint leaves and the scallions. Set them aside.
- Dice the tomato into small pieces. If you prefer a less watery tabouleh, you can remove the seeds before dicing.
- Squeeze the juice from the two lemons into a small bowl. Ensure that you remove any seeds from the juice.
- Once the bulgur is tender and has absorbed all the water, fluff it with a fork.
- Add the chopped spearmint, diced tomato, and scallions to the bulgur.
- Pour the lemon juice and olive oil over the mixture. Toss everything together until well combined.
- Taste the tabouleh and season with salt and pepper as needed. You can also adjust the lemon and olive oil if you prefer a zestier or richer flavor.
- For the best flavor, cover the tabouleh and refrigerate it for at least 30 minutes to let the flavors meld together.
- Serve chilled as a healthy and refreshing side dish or salad.
Your homemade Tabouleh is now ready to be enjoyed! Its refreshing flavors and nutritious ingredients make it a perfect dish for any meal. Serve it chilled and savor the tastes of a traditional Mediterranean favorite.
Tabouleh FAQ:
Let the bulgur soak for about 15–20 minutes in boiling water until it absorbs the water and becomes tender.
Yes, Tabouleh can be made ahead of time. For the best flavor, refrigerate it for at least 30 minutes before serving, but it can be stored for up to 2 days.
If you don't have bulgur, you can use quinoa or couscous as alternatives. However, the texture and flavor will vary slightly.
Taste the Tabouleh after mixing the ingredients and adjust the seasoning with salt and pepper. You can also add more lemon juice or olive oil for extra acidity or richness.
Traditional Tabouleh is not gluten-free due to bulgur, which is made from wheat. For a gluten-free option, use quinoa.
Tips:
- Soaking Bulgur: Soak the bulgur in hot water for about 15-20 minutes until it becomes tender. Drain any excess water to achieve the right texture.
- Fresh Ingredients: Use fresh herbs like spearmint and fresh vegetables to ensure the best flavor and texture in your Tabouleh.
- Balancing Flavors: Adjust the amount of lemon juice and olive oil to achieve a balanced taste. You can add more lemon juice for extra tanginess.
- Chill Before Serving: Allow the Tabouleh to chill in the refrigerator for at least 30 minutes before serving. This helps enhance the flavors and makes it more refreshing.
- Customize Your Tabouleh: Feel free to add other ingredients like cucumber, parsley, or garlic to customize the Tabouleh to your taste preference.
Nutrition per serving
4 ServingsCalories 70kcal
Protein 2.46g
Carbohydrates 16g
Fiber 3.59g
Sugar 2.69g
Fat 20g
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