Introduction
Tabbouleh is a vibrant and refreshing salad originating from the Levant region, particularly Lebanon and Syria. It is made primarily of finely chopped parsley, mint, tomatoes, and bulgur wheat, with a zesty lemon and olive oil dressing. This salad is a celebration of fresh ingredients, and the balance of flavors—herby, tangy, and slightly nutty from the bulgur—makes it perfect as a side dish or a light, healthy meal. Traditionally served as part of a mezze, tabbouleh is a vegan dish that is both nutritious and satisfying.
Ingredients
- 1/2 cup fine bulgur wheat
- 1 bunch (about 2 cups) flat-leaf parsley, finely chopped
- 1/4 cup fresh mint leaves, finely chopped
- 4 medium tomatoes, finely diced
- 1 small cucumber, finely diced (optional)
- 4 green onions, finely chopped
- 1/4 cup extra virgin olive oil
- Juice of 2 lemons (about 1/4 cup)
- Salt and pepper, to taste
- 1/2 teaspoon ground allspice (optional for a subtle warmth)
Instructions
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Soak the Bulgur:
- Place the bulgur in a large bowl and cover it with boiling water. Let it soak for about 10 minutes until soft but still chewy. Drain any excess water and fluff the bulgur with a fork.
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Chop the Herbs and Vegetables:
- While the bulgur is soaking, finely chop the parsley, mint, tomatoes, cucumber (if using), and green onions. The key to a great tabbouleh is finely chopping the ingredients to create a consistent texture.
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Combine the Ingredients:
- In a large bowl, combine the soaked bulgur, parsley, mint, tomatoes, cucumber, and green onions. Toss them gently to mix.
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Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, salt, pepper, and ground allspice (if using). Adjust seasoning to taste.
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Dress the Salad:
- Pour the lemon and olive oil dressing over the tabbouleh and toss to combine. Let the salad sit for about 15 minutes to allow the flavors to meld together before serving.
Health Notes
- Tabbouleh is naturally low in calories and rich in fiber, antioxidants, and essential vitamins, particularly vitamins A and C from the parsley. It’s a great dish for those looking to boost their intake of greens and whole grains. The olive oil provides healthy fats, while the bulgur is a source of complex carbohydrates, making this dish nutritious and filling.
Serving Suggestions
- Tabbouleh is traditionally served as part of a mezze platter alongside hummus, baba ganoush, pita bread, and other small dishes. It also pairs well with grilled meats, falafel, or can be enjoyed on its own as a light, refreshing salad.
Tips
- Finely Chopped Ingredients: The key to an authentic tabbouleh is finely chopping the parsley and other ingredients. This allows the flavors to blend perfectly.
- Bulgur Texture: Soak the bulgur until just tender. You want it to retain a bit of chewiness to add texture to the salad.
- Let it Rest: Allow the tabbouleh to sit for 15-30 minutes after mixing to let the flavors meld together.
- Extra Zest: Add a sprinkle of lemon zest to the salad for an extra burst of citrusy flavor.
