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.

  • 25 Feb 2025
  • Cook time 0 min
  • Prep time 50 min
  • 8 Servings
  • 6 Ingredients

Tabouli

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:

1/3 cup bulgur
50g
2 tomatoes
260g
1/3 cup lemon juice
63g
1 cup parsley
90g
1 cup scallions
50g
1/4 cup olive oil
60g

Instructions:

1. Prepare the Bulgur:
- 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.
2. Chop the Vegetables:
- Dice the 2 tomatoes into small, even pieces.
- Finely chop the 1 cup of spearmint leaves.
- Slice the 1 cup of scallions thinly.
3. Mix Ingredients:
- In the bowl with the fluffed bulgur, add the diced tomatoes, chopped spearmint, and sliced scallions.
4. Prepare the Dressing:
- In a small bowl, whisk together 1/3 cup of lemon juice and 1/4 cup of olive oil until well combined.
5. Combine and Toss:
- 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.
6. Season to Taste:
- Taste your tabouli and add salt and pepper as needed to suit your preference.
7. Chill and Serve:
- 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 Size70 grams
Energy
Calories 30kcal2%
Protein
Protein 1.13g1%
Carbohydrates
Carbohydrates 7g2%
Fiber 1.31g3%
Sugar 1.45g1%
Fat
Fat 8g9%
Saturated 1.08g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 14ug2%
Choline 4.72mg1%
Vitamin B1 0.03mg3%
Vitamin B2 0.02mg1%
Vitamin B3 0.52mg3%
Vitamin B6 0.06mg3%
Vitamin B9 9ug2%
Vitamin B12 0.00ug0%
Vitamin C 8mg9%
Vitamin E 0.19mg1%
Vitamin K 2.71ug2%
Minerals
Calcium, Ca 7mg1%
Copper, Cu 0.04mg5%
Iron, Fe 0.26mg2%
Magnesium, Mg 15mg4%
Phosphorus, P 30mg2%
Potassium, K 170mg5%
Selenium, Se 0.15ug0%
Sodium, Na 2.82mg0%
Zinc, Zn 0.19mg2%
Water
Water 44g-
* 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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