Vibrant Fresh Tabbouleh Salad You’ll Love

The Ultimate Tabbouleh Salad Recipe

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Hello Salad lovers! If you are looking for a light, nourishing and utterly delicious salad that is perfect for spring and summer. Then you have come to the right place. Our Tabbouleh Salad is a timeless Middle Eastern classic. It is bursting with fresh herbs, citrus and wholesome bulgar. It is crisp, zesty and ideal for picnics or simply as a side salad for weeknights dinner.

 

Why You’ll love this Tabbouleh Salad

Healthy and Light: Roasted Bulgar gives it tender texture. No refined grains.

Bursting with flavour: Parsley, mint, olive oil, and lemon juice, create a perfectly refreshing bite.

Diet friendly: Vegan, vegetarian and gluten free friendly ( use quinoa or gluten free bulgar) and packed with fiber.

Make ahead and versatile: mix ahead for easy lunches, or bring it for picnics. It keeps well.

 

The History and Background of Tabbouleh Salad

Tabbouleh (sometimes spelled tabouli or tabboule ) is a salad that hails from the Levent region. Especially Lebanon and Syria. It is traditionally made with bulgar, finely chopped parsley, mint, tomatoes, onion, olive oil and lemon juice. It is green forward dish emphasizing herbs over grains. Over time, home cooks around the world have added their own twist, including cucumbers, red onion, or even use quinoa instead of bulgar.

Tabbouleh salad is famous for its:

Healthiness: Parsley is rich in vitamin A, C and K. Bulgar adds fiber and whole grain goodness.

Simplicity: It is made from a few fresh ingredients that transform into a flavorful salad and with minimal effort.

Versatility: This salad can be enjoyed as a side, salad, dip or even as a main course with added protein.

Ingredients You’ll need for this Tabbouleh Salad

Here is everything you need to whip up a delicious salad for 4-6 serving

Salad base:

• 1/2 cup medium – cracked bulgar wheat ( about 90 – 100g)
• 1 cup boiling water
• 1 1/2 cups fresh flat-leaf parsley, finely chopped. ( about 45 g)
• 1/2 cup fresh mint leaves, finely chopped, ( about 15 g)
• 2 cups diced ripe tomatoes, seeds removed ( about 300 g)
• 1/2 cup finely chopped cucumber (optional, adds crunch)
• 2-3 green onions, finely sliced
• 1/4 tsp fine sea salt ( add more according to taste)

Pinch of freshly ground black pepper for taste

Dressing:

• 1/4 cup extra virgin olive oil
• 1/4 cup freshly squeezed lemon juice ( 2 lemons)
• 1 garlic clove (minced)
• 1/2 tsp ground cumin

Garnish & Optional Extras

Lemon Wedges ( for serving )

Pomegranate seeds, toasted pine nuts,  or chopped walnuts

Crumbed Feta or Goats Cheese,  ( for non vegans)

Chilli flakes or Aleppo pepper ( for heat )

 

Step by Step Instructions

Instructions :

Step 1: Prep the Bulgar

* In a medium bowl, pour boiling water over the bulgar.

* Cover tightly and let it stand for 15 – 20 minutes until soft

* Drain any excess liquid. Fluffy with fork and let it cool to room temperature

Step 2: Chop the herbs and the Veggies

Finely chop the parsley and the mint.

Dice the tomatoes and cucumbers into small even pieces

Slice green onions thinly, seperate the green and white parts

Step 3: Whisk the Dressing

In a small bowl whisk together the olive oil, lemon juice, minced garlic, cumin, salt and pepper until it a smooth creamy mixture. It should look nicely blended and a little glossy. Perfect for a salad dressing.

Step 4: Combine Everything

In a large serving bowl, combine the bulgar, herbs, tomatoes, cucumber, and green onions.

Pour the dressing over everything and gently toss all the ingredients until everything is covered and full of flavour.

Step 5: Taste & Adjust

Taste the salad and add salt or pepper to taste. Or squeeze a lemon or pour some olive oil to the salad.

 

 

 

Rest & Serve

For the best flavour, let the salad rest for 10 – 15 minutes before serving. It gives the fresh ingredients a change to mix and soak up all the salad dressing. It is totally worth the wait.

Flavour boosters and substitutes

Gluten free option: Replace bulgar with quinoa or cauliflower rice

Other grains: Try freekeh, couscous, or whole grain faro for a twist

Veggie add ins: Red peppers, grated carrots, or red onion for extra color or crunch.

Herb variants: Swap mint with fresh cilantro for a fresher taste or add dill.

Protein options: Add chickpeas or grilled chicken for a complete meal.

Spice it Up: Add Aleppo pepper, sumac or a dash of Za ‘atar for Middle Eastern flavour.

 

 

 

Nutritional Value ( Per 2 -3 dumplings)

* Based on classic version ( with bulgar, no cheese or nuts)

• Calories : 180 – 220  kcal
• Protein: 3 – 4 g
• Carbs: 18 – 22 g
• Fat: 12 – 15 g
• Fiber: 3 – 4 g
• Sodium: 150 – 250 mg
• Vitamin C:  High
• Vitamin K & A : Very High

 

Serving Ideas and Parings

Tabbouleh Salad is absolutely so versatile!

Enjoy it as a :

side dish – It is perfect along side grilled meat like chicken, lamb kebabs or fish.

In a wraps – Stuff it in pitas with hummus and falafel for a delicious vegetarian pita bowl.

With Mezze – Serve as part of a spread. It is delicious with hummus, baba ganoush or olives

On grain bowls – Pile over farrow or rice. Top with feta cheese, olives and grilled veggies

All on its own – Tabbouleh Salad can be enjoyed as a main meal on it’s own with pita bread

 

Nutrition & Health Benefits

Tabbouleh Salad is a nutritionist powerhouse:

• Parsley: Known for its rich Vitamins A, C and K along with antioxidants
• Bulgar: Has a lot of carbs and fiber. It is great for digestion.
• Olive oil: Provides healthy monounsaturated fats
• Tomatoes: Rich in vitamin C, potassium, and immunity boosting lycopene.
• Mint & Garlic: Helps with digestion and add natural flair.

FAQ’s

Q: Can I make tabbouleh Salad vegan or gluten free? 

A: Yes! It’s already vegan. For gluten free, substitute bulgar with quinoa.

Q: Why is tabbouleh soggy ? 

A: Over soaking bulgar or not draining it well enough, can make the salad wet. It’s best to drain it very well and fluff it with a fork.

Q: Can I prep the tabbouleh Salad ahead of time? 

A: Absolutely! Chop the fresh ingredients a few hours before serving and keep in fridge. Add the bulgar and salad dressing just before serving. Mix it very well and serve with fresh lemon slices.

Final Thoughts

Delicious,  flexible and full of nutrients. That’s what Tabbouleh Salad is all about. Whether you keep it classic or dress it up with colourful veggies or protein. This salad will definitely be a favourite by everyone.

If you enjoyed this recipe, also try out butternut and beetroot salad or a delicious pea soup!

Happy Cooking!