Tabbouleh
Tabbouleh is a Middle Eastern salad packed with fresh parsley, mint, bulgur wheat, tomatoes, and cucumbers, bursting with flavor and color.
Servings: 4 servings
Calories: 153kcal
Ingredients
- 0.5 cup bulgur wheat plus one cup of water to cook
- 2.5 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove fresh garlic grated on microplane
- 0.5 teaspoon kosher salt
- pinch ground cinnamon 1/6th teaspoon
- pinch ground coriander
- 1 cup curly parsley can substitute flat-leaf
- 0.5 cup tomato cored and finely diced
- 0.5 cup English cucumber finely diced
- 2 tablespoons fresh mint finely chopped
- 2 tablespoons scallions or green onions finely chopped
Instructions
- Bring one cup of water to a boil in a small saucepan. Stir in a half cup of dry coarse bulgur, cover and remove from heat. Place the bulgur in a large bowl and cover it with boiling water. Let it sit for 20 to 30 minutes or until tender. Drain any excess water and fluff with a fork.
- In a medium bowl, whisk together olive oil, lemon juice, garlic, salt, coriander, and cinnamon. Add the chopped parsley, cucumber, tomato, mint, bulgar, and scallions and toss to combine.
- Adjust seasoning as needed. Cover and chill for at least 30 minutes or until ready to use.
Notes
- Choose fresh ingredients: Always use the freshest herbs and vegetables you can find. Fresh parsley and mint are key to the salad’s vibrant flavor.
- Proper chopping technique: Finely chopping the herbs and vegetables ensures every bite is filled with their flavors. A sharp knife will help you achieve the best texture.
- Balance the dressing: Adjust the lemon juice and olive oil to your taste. The salad should have a light, zesty flavor without being too oily or tart.
- Chill and Serve: For the best flavor, let tabouli chill in the fridge for about 30 minutes before serving.
- Storage: Can be stored in the refrigerator, in an airtight container for up to 2-3 days, although it is best enjoyed fresh. The flavors will continue to develop, but the herbs may lose some of their vibrancy over time.
- To prevent wet and soggy salad: Remove the seeds from the tomatoes and let the chopped veggies drain in a colander before mixing them into the salad.
- If using fine bulgar: Follow package instructions for soaking times.
Nutrition
Calories: 153kcal | Carbohydrates: 17g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 305mg | Potassium: 251mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1571IU | Vitamin C: 27mg | Calcium: 41mg | Iron: 2mg