Tabouli salad
Discover the refreshing and vibrant flavors of our Tabouli Salad! Made with wholesome bulgur, fresh parsley, aromatic spearmint, crunchy scallions, juicy tomatoes, and a zesty lemon dressing with olive oil and cumin. Perfect for a light lunch or a healthy side dish. Ready in just minutes, this Mediterranean classic is a nutritious delight!
- 10 Apr 2024
- Cook time 0 min
- Prep time 20 min
- 6 Servings
- 8 Ingredients
Tabouli salad, a classic Middle Eastern dish, is a refreshing and vibrant meal that is packed with fresh herbs and vegetables. This simple yet flavorful recipe features the nutty taste of bulgur combined with the zesty accents of lemon and spearmint, making it a perfect dish for warm weather or as a side to complement any meal.
Ingredients:
Instructions:
- Place 1 cup of bulgur in a large bowl.
- Pour 1 cup of boiling water over the bulgur.
- Let it sit for around 20-30 minutes until the bulgur absorbs the water and becomes tender. Fluff with a fork. Note: You can drain any excess water if necessary.
- Chop the parsley and spearmint finely. Discard any large stems you encounter.
- Thinly slice the scallions, using both the white and green parts.
- Dice the tomatoes into small, bite-sized pieces.
- Once the bulgur has cooled to room temperature, add the chopped parsley, spearmint, scallions, and tomatoes to the bowl.
- If you prefer a finer texture, you can give the mixture a rough chop with a large knife at this point.
- In a small bowl, mix together 2 tbsp of olive oil, the juice and zest of 1 lemon, and 1 tsp of ground cumin. Stir well to combine.
5. Combine Everything:
- Pour the dressing over the bulgur and vegetable mixture.
- Toss everything together gently to ensure the bulgur and vegetables are evenly coated with the dressing.
- Add salt and pepper to taste, and give the salad one final toss.
- Let the salad sit for at least 30 minutes before serving to allow the flavors to meld together. This step is optional but recommended.
- Serve the Tabouli salad chilled or at room temperature as a refreshing side dish or a light main course.
Tips:
- For a quicker preparation, you can soak the bulgur in hot water for about 20 minutes instead of cooking it.
- Make sure to finely chop all herbs and vegetables to ensure every bite is full of flavor.
- Allow the salad to rest in the refrigerator for at least 30 minutes before serving to let the flavors meld together.
Making Tabouli salad is an enjoyable and easy process that results in a light, nutritious, and flavorful dish. Whether served as an appetizer, side dish, or even a main course, this recipe is sure to impress with its fresh and zesty taste. Enjoy your homemade Tabouli salad as a healthy addition to any meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 110kcal | 4% |
| Protein | |
| Protein 4.08g | 3% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 4.66g | 12% |
| Sugar 2.27g | 2% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.73g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 6% |
| Choline 13mg | 2% |
| Vitamin B1 0.10mg | 8% |
| Vitamin B2 0.05mg | 4% |
| Vitamin B3 1.71mg | 11% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 30ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 32% |
| Vitamin E 0.36mg | 2% |
| Vitamin K 150ug | 129% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 1.76mg | 16% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 340mg | 10% |
| Selenium, Se 0.68ug | 1% |
| Sodium, Na 13mg | 1% |
| Zinc, Zn 0.71mg | 6% |
| Water | |
| Water 77g | - |
| * 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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