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TABBOULEH
05

TABBOULEH

NUTRITION
HEALTHY RECIPES
Dec 28, 2024

TABBOULEH

Tabbouleh is a refreshing Middle Eastern salad made with fresh herbs, bulgur wheat, and vibrant vegetables. It’s a light, healthy dish, bursting with parsley, mint, and lemon flavours. The soft texture of the bulgur wheat complements the crunch of cucumber and tomatoes, while olive oil adds richness. Tabbouleh is ideal as a side dish or light appetiser with its balance of acidity from the lemon and the aromatic herbs. It’s commonly served alongside grilled meats or enjoyed on its own for a nutrient-packed salad.

RECIPE CATEGORY

Lunch, Dinner, Side, Appetiser

SERVING SIZE

1 serving

CUISINE

Middle Eastern, Mediterranean

PREPARATION/TECHNIQUES

No-Cook, Prepared in Advance, Quick & Easy, One-Pot Wonders

OCCASION/HOLIDAY

Anniversary, BBQ, Birthday, Christmas, Cocktail Party, Easter, Family Reunion, Fathers Day, Fourth of July, Graduation, Hanukkah, Memorial Day, Mother’s Day, New Year’s Eve, Picnic, Potluck, Ramadan, Thanksgiving, Wedding, Summer, Tailgating

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Vegan, Kosher, Gluten-Free (if using gluten-free bulgur), Healthy, High Fibre, Low Cholesterol, Low Fat, Low Sodium, Quick & Easy

DISH TYPE

Salad, Side, Appetiser

INGREDIENTS 

 

There are the following ingredients for the preparation of Tabbouleh:

  • 15g bulgur wheat
  • 1 tbsp fresh parsley, finely chopped
  • 1 tbsp fresh mint, finely chopped
  • ¼ cucumber, diced
  • 1 tomato, diced
  • 1 tbsp lemon juice
  • ½ tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 80
  • Protein: 2g
  • Fat: 5g
  • Carbohydrates: 9g
  • Fibre: 2g
  • Sodium: 10mg

PREPARATION

  • Soak The Bulgur Wheat: Soak Bulgur wheat in hot water for 10-15 minutes until tender, then drain and set aside.
  • Prepare The Vegetables: Dice the cucumber and tomato, then finely chop the parsley and mint for freshness and flavour.
  • Combine The Ingredients:In a bowl, mix the soaked bulgur, diced vegetables and chopped herbs until they are well combined.
  • Add Seasoning And Dressing: Drizzle the salad with olive oil and lemon juice, then season with salt and pepper to taste. Toss everything together.
  • Chill Before Serving: For the best flavour, let the Tabbouleh chill in the fridge for at least 30 minutes before serving.

PREP TIME

10 minutes

COOKING TIME

None (allow time for bulgur to soak)

TIPS

  • Finely Chop The Herbs: Use a sharp knife to finely chop the parsley and mint to ensure an even distribution of flavours.
  • Adjust Lemon And Oil: Feel free to add more lemon juice or olive oil according to your taste preference for a richer or zestier flavour.
  • Serve Fresh: For the most vibrant taste, serve the Tabbouleh fresh. It’s even better if made a few hours in advance, allowing the flavours to meld.

VARIATIONS

  • Quinoa Tabbouleh: Replace bulgur wheat with cooked quinoa for a gluten-free alternative.
  • Add Red Onions: Add finely chopped red onions to the mix for extra crunch and a hint of sharpness.
  • Spiced Tabbouleh: Sprinkle a little ground cumin or sumac for an added layer of flavour.

PREPPING AND STORAGE

  • Fridge Storage: Store in an airtight container in the fridge for up to 2 days.
  • Freezing: Tabbouleh doesn’t freeze well due to the high water content in the vegetables, so it is best to enjoy fresh.

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