International Cuisine > Middle Eastern Cuisine > Dips & Spreads (Middle Eastern) > Tabbouleh Recipe

Authentic Lebanese Tabbouleh

Tabbouleh is a refreshing and vibrant Middle Eastern salad, perfect as a light meal or side dish. This recipe focuses on the traditional Lebanese style, emphasizing fresh herbs and a light, lemony dressing.

Prep Time
20 minutes
Cook Time
0 minutes (plus 30 minutes soaking time)
Servings
6-8
Ingredients
  • 1/2 cup Fine Bulgur Wheat
  • 3 cups, finely chopped Fresh Parsley
  • 1 cup, finely chopped Fresh Mint
  • 3 medium, finely diced Tomatoes
  • 1/2 medium, finely diced Cucumber
  • 4 stalks, finely chopped Green Onions
  • 1/4 cup, freshly squeezed Lemon Juice
  • 1/4 cup, extra virgin Olive Oil
  • 1/2 teaspoon, or to taste Salt
  • 1/4 teaspoon, freshly ground Black Pepper

Prepare the Bulgur Wheat

Place the fine bulgur wheat in a bowl and cover it with 1 cup of boiling water. Let it soak for about 30 minutes, or until the bulgur is softened and has absorbed most of the water. Fluff with a fork.

Chop the Vegetables and Herbs

Finely chop the parsley, mint, tomatoes, cucumber, and green onions. The key to great tabbouleh is the fine chopping of the herbs – this releases their flavors and creates the right texture.

Combine the Ingredients

In a large bowl, combine the soaked bulgur wheat, chopped parsley, chopped mint, diced tomatoes, diced cucumber, and chopped green onions. Mix well to ensure the ingredients are evenly distributed.

Make the Dressing

In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper until well combined. Taste and adjust seasonings as needed.

Dress the Salad

Pour the dressing over the tabbouleh and toss gently to coat all the ingredients evenly. Be careful not to over-dress the salad, as it should be light and refreshing.

Chill and Serve

Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together. This also helps the tabbouleh become even more refreshing. Serve chilled. Tabbouleh is best served fresh, but it can be stored in the refrigerator for up to 2 days.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 80-100 kcal. Protein: Approximately 2-3g. Fat: Approximately 5-7g (mostly from olive oil). Carbohydrates: Approximately 8-10g. Fiber: Approximately 2-3g. Please note that these are estimates and can vary based on specific ingredient quantities and types.

Other Important Considerations for Nutrition

Tabbouleh is a healthy and nutritious salad, rich in vitamins, minerals, and antioxidants from the fresh herbs and vegetables. The olive oil provides healthy fats. It is naturally gluten-free if you ensure the bulgur wheat is certified gluten-free (though traditional bulgur is not). Pay attention to portion sizes, especially if you are watching your calorie intake. For those on low-sodium diets, reduce or eliminate the added salt and consider using a low-sodium alternative.

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FAQ

  • Can I make tabbouleh ahead of time?

    Yes, you can prepare the tabbouleh a few hours in advance. However, it's best to add the dressing just before serving to prevent the salad from becoming soggy.
  • Can I use a different type of grain instead of bulgur?

    Yes, quinoa or couscous can be used as alternatives, but the texture and flavor will be slightly different. Make sure to adjust the cooking time and liquid accordingly.
  • How do I store leftover tabbouleh?

    Store leftover tabbouleh in an airtight container in the refrigerator for up to 2 days. The texture may change slightly as the tomatoes and cucumbers release moisture.