Tabouli
Discover the fresh and zesty flavors of homemade Tabouli! This easy-to-make Mediterranean salad features nutrient-rich bulgur, tangy lemon juice, and aromatic olive oil. Toss in juicy tomatoes, crunchy cucumber, and fragrant spearmint, seasoned to perfection with salt and pepper. Perfect as a light side dish or a healthy snack. Try it today and bring a taste of the Mediterranean to your table!
- 11 Mar 2025
- Cook time 0 min
- Prep time 110 min
- 6 Servings
- 8 Ingredients
Tabouli, also known as tabbouleh, is a classic Mediterranean salad that is refreshing, healthy, and delicious. This dish is perfect as a side or a light meal and is packed with vibrant flavors from fresh vegetables, herbs, and a tangy lemon dressing.
Ingredients:
Instructions:
- Place the bulgur in a large bowl.
- Pour over 1 cup of boiling water. Ensure the bulgur is submerged and cover the bowl.
- Let it sit for about 20-30 minutes or until the bulgur absorbs the water and becomes tender.
- Once done, fluff the bulgur with a fork to separate the grains and let it cool.
- While the bulgur is soaking, dice the tomatoes and cucumber into small, bite-sized pieces.
- Finely chop the shallots.
- Chop the spearmint leaves finely.
- Once the bulgur has cooled, add the diced tomatoes, cucumber, chopped shallots, and spearmint to the bowl.
- In a separate small bowl, combine the lemon juice, olive oil, and a pinch of salt and pepper.
- Whisk them together until well emulsified.
- Pour the dressing over the bulgur and vegetable mixture.
- Stir thoroughly to ensure that the bulgur and vegetables are evenly coated with the dressing.
- Taste and adjust the seasoning with additional salt and pepper if needed.
- Let the Tabouli sit for at least 30 minutes before serving. This allows the flavors to meld together.
- Serve the Tabouli chilled or at room temperature. It's a great side dish or can be eaten on its own as a light meal.
Tips:
- Allow the bulgur to soak in water for about 30 minutes or until it is tender and has absorbed most of the liquid. Drain off any excess water before mixing with other ingredients.
- Use fresh and ripe tomatoes for the best flavor. Remove the seeds if you prefer a less watery salad.
- Dice the vegetables and herbs finely for a consistent texture throughout the salad.
- Let the tabouli sit in the refrigerator for at least an hour before serving. This allows the flavors to meld together beautifully.
- Balance the flavors by adjusting the amount of lemon juice, olive oil, and seasoning to your taste preferences.
Tabouli is a versatile and nutritious salad that can be enjoyed on its own or as part of a larger meal. It's simple to make and can be customized to suit your palate. Enjoy the fresh, vibrant flavors of this Mediterranean classic!
| Nutrition Facts | |
|---|---|
| Serving Size | 190 grams |
| Energy | |
| Calories 120kcal | 6% |
| Protein | |
| Protein 4.13g | 3% |
| Carbohydrates | |
| Carbohydrates 27g | 7% |
| Fiber 4.49g | 12% |
| Sugar 4.09g | 4% |
| Fat | |
| Fat 11g | 12% |
| Saturated 1.51g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 2% |
| Choline 16mg | 3% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.07mg | 5% |
| Vitamin B3 1.64mg | 10% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 14mg | 16% |
| Vitamin E 0.29mg | 2% |
| Vitamin K 15ug | 12% |
| Minerals | |
| Calcium, Ca 27mg | 2% |
| Copper, Cu 0.15mg | 16% |
| Iron, Fe 1.00mg | 9% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 380mg | 11% |
| Selenium, Se 0.79ug | 1% |
| Sodium, Na 8mg | 1% |
| Zinc, Zn 0.74mg | 7% |
| Water | |
| Water 140g | - |
| * 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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