Tabbouleh (or tabbouli) is a salad that originated in the Levant region of the Middle East, particularly Lebanon and Syria.
Nutrition facts
- High in fiber from parsley and bulgur
- Rich in antioxidants (vitamin C, flavonoids from parsley)
- Low in calories but very filling
- Good fats from olive oil
- Use extra parsley and lemon, and less bulgur, for a lighter and nutrient-dense dish
Ingredients
This serves 4 people; divide all ingredients by a factor to adjust quantities.
- 1/4 cup fine bulgur (bulgur #1)
- 1/3 cup fresh lemon juice (about 2 lemons)
- 1/4 cup extra-virgin olive oil
- 3 cups fresh parsley, very finely chopped (flat-leaf is best)
- 1/4 cup fresh mint, finely chopped
- 2 medium tomatoes, finely diced
- 2–3 green onions, finely sliced
- 1/2 tsp salt (or to taste)
- 1/4 tsp black pepper
Cooking steps
- Put bulgur in a bowl and cover with lemon juice. Let it soak 10–15 minutes until soft.
- Finely chop parsley, mint, tomatoes, and green onions. (Very fine chopping is key!)
- Add the vegetables to the softened bulgur. Pour in olive oil, add salt, pepper, and optional spice.
- Mix well. Adjust lemon, salt, or olive oil as needed.
- Let sit 5–10 minutes before serving so flavors blend.
How to serve
Traditionally eaten with romaine lettuce leaves
Variations
You can play with the proportions of ingredients (parsley, mint, bulgur, tomatoes and onion) to make it more or less green overall. You can also add pomegranate seeds, bell peppers, or feta cheese.
Lebanese Tabbouleh
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Syrian Tabbouleh
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Western Tabbouleh
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Cuisine: Middle Eastern | Category: Salad | Meal: Dinner | Source: ChatGPT