Tabouli
Tabouli, or tabbouleh, is a refreshing Mediterranean salad made with bulgur wheat, fresh vegetables, and a zesty lemon dressing. This dish combines vibrant flavors from tomatoes, cucumber, and spearmint, making it perfect as a side or light meal.
Cook time 0 min
Prep time 110 min
Ingredients:
1 cup bulgur1/3 cup lemon juice
1/4 cup olive oil
salt & pepper to taste
2 tomatoes
1 cucumber
3 shallots
1/3 cup spearmint
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.
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.
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!
Tabouli FAQ:
If bulgur is not available, you can use quinoa or couscous as alternatives. Quinoa provides a similar texture and is gluten-free, while couscous also works well but is not gluten-free.
Leftover Tabouli can be stored in an airtight container in the refrigerator for up to 3 days. The flavors may continue to meld, making it even tastier.
The bulgur is ready when it has absorbed all the water and is tender yet slightly chewy to the bite. This typically takes about 20-30 minutes.
Yes, you can customize your Tabouli by adding ingredients like parsley, bell peppers, or olives for more flavor and texture. Just be sure to maintain a balance of bulgur to vegetables.
Roma tomatoes or vine-ripened tomatoes are best for Tabouli as they are firm and have fewer seeds, maintaining the salad's texture and preventing it from becoming soggy.
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.
Nutrition per serving
6 ServingsCalories 120kcal
Protein 4.13g
Carbohydrates 27g
Fiber 4.49g
Sugar 4.09g
Fat 11g
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