Get ready to indulge yourself in a refreshing, flavour-packed, and unforgettable meal with this authentic Tabbouleh recipe.
Originating from the Middle East, Tabbouleh is a colorful and vibrant salad that combines fresh herbs, vegetables, and bulgur wheat.
It’s a perfect dish to serve on hot summer days, at picnics, or as a side dish to grilled meats.
Let’s dive into the world of this delectable salad and create a culinary masterpiece that will leave your taste buds craving for more.
Preparation time: 20 minutes
Cooking time: 0 minutes (refrigeration time: 1 hour)
Yield: 4 servings
Ingredients:
- 1 cup bulgur wheat (fine or medium grain)
- 1 1/2 cups boiling water
- 1 cup finely chopped fresh parsley
- 1/2 cup finely chopped fresh mint
- 1/2 cup diced tomatoes
- 1/2 cup diced cucumber
- 1/4 cup chopped green onions
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup extra virgin olive oil
- Salt and pepper, to taste
Instructions:
- In a large bowl, add the bulgur wheat and pour boiling water over it. Cover the bowl with a plate or plastic wrap and let it sit for 20 minutes, or until the water is absorbed and the bulgur is tender.
- In a separate bowl, combine the chopped parsley, mint, tomatoes, cucumber, and green onions. Mix well.
- Once the bulgur wheat has absorbed the water and softened, fluff it with a fork to separate the grains.
- Add the vegetable and herb mixture to the bulgur and gently mix to combine.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour this dressing over the tabbouleh and mix well.
- Refrigerate the tabbouleh for at least 1 hour to allow the flavours to meld together. Serve chilled and enjoy!
Tips and Tricks:
- For a gluten-free version, substitute the bulgur wheat with quinoa or cauliflower rice.
- Feel free to adjust the ingredients to your taste, such as adding more or less herbs, lemon juice, or olive oil.
- Tabbouleh can be stored in an airtight container in the refrigerator for up to 3 days.
Nutritional Information:
Calories | 250 |
---|---|
Total Fat | 14g |
Saturated Fat | 2g |
Cholesterol | 0mg |
Sodium | 140mg |
Total Carbohydrates | 30g |
Dietary Fiber | 6g |
Sugars | 2g |
Protein | 5g |
Substitution Options:
- Replace bulgur wheat with quinoa or cauliflower rice for a gluten-free version.
- Use cherry tomatoes or heirloom tomatoes for a different taste and appearance.
- Add other vegetables like bell peppers or radishes for more crunch and variety.