Best way Tabbouleh Salad Recipe – Fresh ,Healthy and Delicious
Discover the authentic taste of Lebanese cuisine with our easy Tabbouleh recipe. Learn how to make this refreshing, healthy salad with fresh parsley, mint, tomatoes, and bulgur. Ideal as a side dish or light supper!
Tabbouleh is a traditional Lebanese salad that has gained popularity worldwide for its refreshing and vibrant flavors. Made with fresh parsley, mint, tomatoes, and bulgur wheat, this salad is a celebration of Mediterranean ingredients. It's light, healthy, and perfect as a side dish or a main course for those seeking a plant-based option. This recipe will guide you through the steps to create an authentic Tabbouleh salad, balancing the bright flavors of lemon and olive oil with the earthy bulgur and fresh herbs.
- 1/2 cup fine bulgur wheat
- 1 cup boiling water
- 2 cup fresh flat-leaf parsley (finely chopped)
- 1/2 cup fresh mint leaves (finely chopped)
- 4 medium tomatoes (finely diced)
- 1/2 small red onion (finely chopped)
- 1/4 cup fresh lemon juice
- 1/4 extra virgin olive oil
- Salt and freshly ground black pepper (to taste)
- Romaine lettuce leaves for serving
- Authentic Tabbouleh Recipe
- Prepare the Bulgur:
- Place the bulgur wheat in a medium-sized bowl.
- Pour 1 cup of boiling water over the bulgur, stirring to ensure all the grains are moistened.
- Cover the bowl with a plate or plastic wrap and let it sit for 10 minutes, allowing the bulgur to absorb the water and soften.
- Once the bulgur is ready, fluff it with a fork to separate the grains. If there’s any excess water, drain it off.
- Chop the Herbs and Vegetables:
- Mint leaves and parsley should be coarsely chopped while the bulgur is soaking. The key to a good Tabbouleh is to chop the herbs as finely as possible to ensure they mix well with the other ingredients.
- Dice the tomatoes into small, even pieces. This keeps the salad from getting overly dressing-like.
- Finely chop the red onion or scallions. If using red onion, you might want to rinse it under cold water to remove some of its sharpness.
- Mix the Salad:
- In a large salad bowl, combine the chopped parsley, mint, tomatoes, and onion.
- Add the soaked and fluffed bulgur to the bowl, mixing thoroughly to combine all the ingredients.
- Dress the Tabbouleh:
- In a small bowl, whisk together the fresh lemon juice, extra virgin olive oil, salt, and pepper.
- After adding the dressing to the salad, gently toss to coat everything evenly.
- Taste the salad and adjust the seasoning if needed, adding more lemon juice, salt, or pepper to suit your preference.
- Serve and Enjoy:
- Tabbouleh can be served immediately, but it tastes even better after resting for about 15-20 minutes, allowing the flavors to meld.
- Serve the Tabbouleh in a large bowl or spoon it onto individual plates, using romaine lettuce leaves as a base if desired. You can also serve it as a filling in pita bread for a delicious wrap.
- Prepare the Bulgur:
Servings 5
- Amount Per Serving
- Calories 150kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 1g5%
- Sodium 20mg1%
- Total Carbohydrate 18g6%
- Dietary Fiber 5g20%
- Sugars 2g
- Protein 3g6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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Bulgur Wheat: For a more traditional Tabbouleh, use fine bulgur wheat. If you prefer a heartier texture, you can use medium or coarse bulgur, but it may require longer soaking or cooking time. Adjust the soaking time accordingly.
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Herb Preparation: The freshness of the herbs is crucial to the flavor of Tabbouleh. Make sure to use fresh parsley and mint, and chop them finely for the best texture. Avoid using a food processor, as it can bruise the herbs and release too much moisture.
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Variations: While tomatoes, parsley, and mint are the stars of traditional Tabbouleh, you can customize the salad to your liking. Add diced cucumbers, bell peppers, or even pomegranate seeds for a sweet-tart twist. You can also experiment with different grains, such as quinoa, for a gluten-free version.
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Storage: Tabbouleh can be stored in an airtight container in the refrigerator for up to 2 days. The flavors will continue to develop as it sits, but the salad may become more watery due to the tomatoes. If this happens, simply drain off the excess liquid before serving.
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Serving Suggestions: Tabbouleh pairs wonderfully with a variety of Mediterranean dishes. Serve it alongside grilled meats, falafel, or hummus for a complete meal. It also makes a refreshing topping for wraps or a filling for stuffed vegetables.
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Health Benefits: Tabbouleh is not only delicious but also packed with nutrients. Parsley is rich in vitamins A, C, and K, and offers powerful antioxidant properties. Bulgur wheat is a good source of fiber, while the olive oil adds heart-healthy fats. This salad is a great option for anyone looking to incorporate more plant-based, nutrient-dense foods into their diet.
Conclusion:
Tabbouleh is a vibrant, herbaceous salad that embodies the flavors of the Mediterranean. With its combination of fresh parsley, mint, juicy tomatoes, and tangy lemon dressing, this dish is a perfect balance of light and satisfying. Whether you're serving it as a side dish, a light lunch, or part of a mezze platter, Tabbouleh is sure to be a hit. Follow this authentic recipe to bring a taste of Lebanon to your kitchen, and enjoy a dish that is as healthy as it is delicious.