Tabouli
Discover a fresh and vibrant Tabouli recipe featuring wholesome bulgur, juicy tomatoes, tangy lemon juice, refreshing spearmint, crisp scallions, and rich olive oil. Perfect for a light, healthy meal or a delightful side dish.
- 30 Mar 2024
- Cook time 0 min
- Prep time 50 min
- 8 Servings
- 6 Ingredients
Tabouli, also known as tabbouleh, is a fresh and light Middle Eastern salad that is highly nutritious and flavorful. With a base of bulgur wheat, this dish is enhanced with fresh vegetables and herbs, offering a vibrant and healthy option that's perfect for any meal. The combination of lemon juice and olive oil dressing brings all the ingredients together in a harmonious blend of tangy and savory flavors.
Ingredients:
Instructions:
- Place the 1/3 cup of bulgur in a large mixing bowl.
- Pour 2/3 cup of boiling water over the bulgur.
- Cover the bowl with a lid or plastic wrap and let it sit for about 15-20 minutes, or until the bulgur has absorbed the water and is tender.
- Fluff the bulgur with a fork to separate the grains.
- Dice the 2 tomatoes into small, even pieces.
- Finely chop the 1 cup of spearmint leaves.
- Slice the 1 cup of scallions thinly.
- In the bowl with the fluffed bulgur, add the diced tomatoes, chopped spearmint, and sliced scallions.
- In a small bowl, whisk together 1/3 cup of lemon juice and 1/4 cup of olive oil until well combined.
- Pour the lemon juice and olive oil dressing over the bulgur and vegetable mixture.
- Toss all the ingredients together thoroughly until everything is well mixed and evenly coated with the dressing.
- Taste your tabouli and add salt and pepper as needed to suit your preference.
- Ideally, cover the tabouli and refrigerate it for at least 30 minutes to allow the flavors to meld together.
- Serve chilled or at room temperature as a refreshing side dish or salad.
Tips:
- Allow the bulgur to soak in boiling water for about 20-30 minutes until it is tender. Drain any excess water before mixing with other ingredients.
- Chop the vegetables and herbs finely to ensure a consistent texture and mix of flavors in every bite.
- Use ripe, firm tomatoes for the best flavor and texture.
- Feel free to adjust the amount of lemon juice and olive oil to your taste preference.
Tabouli is a versatile and refreshing salad that can be enjoyed as a standalone dish or as a side to complement grilled meats and other Middle Eastern favorites. With simple ingredients and minimal preparation, this recipe offers a delicious and wholesome option that’s perfect for any occasion. Impress your family and friends with this flavorful and nutritious salad.
| Nutrition Facts | |
|---|---|
| Serving Size | 70 grams |
| Energy | |
| Calories 30kcal | 1% |
| Protein | |
| Protein 1.13g | 1% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 1.31g | 3% |
| Sugar 1.45g | 1% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.08g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 14ug | 2% |
| Choline 4.72mg | 1% |
| Vitamin B1 0.03mg | 3% |
| Vitamin B2 0.02mg | 1% |
| Vitamin B3 0.52mg | 3% |
| Vitamin B6 0.06mg | 3% |
| Vitamin B9 9ug | 2% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 8mg | 9% |
| Vitamin E 0.19mg | 1% |
| Vitamin K 2.71ug | 2% |
| Minerals | |
| Calcium, Ca 7mg | 1% |
| Copper, Cu 0.04mg | 0% |
| Iron, Fe 0.26mg | 2% |
| Magnesium, Mg 15mg | 4% |
| Phosphorus, P 30mg | 2% |
| Potassium, K 170mg | 5% |
| Selenium, Se 0.15ug | 0% |
| Sodium, Na 2.82mg | 0% |
| Zinc, Zn 0.19mg | 2% |
| Water | |
| Water 44g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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